Fly Dumbbell

The dumbbell fly is an isolation chest exercise that emphasizes the stretch and contraction of the pectoral muscles. It helps develop chest width and definition, and is typically performed as a hypertrophy-focused accessory movement.

How to Perform

1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2. Start with arms extended above your chest, a slight bend in your elbows.
3. Slowly lower the dumbbells in a wide arc out to the sides, feeling a stretch in your chest.
4. Stop when your elbows are just below chest level, then bring the dumbbells back together over your chest in the same arc.

Coaching Cues

• Keep a consistent bend in your elbows throughout the movement.
• Focus on controlling the descent and squeezing the chest at the top.
• Don’t let the dumbbells go too low — maintain tension and avoid shoulder strain.
• Move slowly and deliberately for maximum chest engagement.