Chest Intermediate
Dumbbell Fly
Dumbbell · Bench
Abstract movement graphic. Follow the written steps below.
How to perform
Lie on a flat bench and hold light dumbbells above your chest, palms facing.
Soften your elbows and keep that bend throughout the movement.
Open your arms to the sides until the stretch is comfortable, without forcing depth.
Bring the weights back above your chest along the same arc.
Key cues
- Choose a lighter load than for pressing.
- Keep your upper back supported.
- Control the widest part of the arc.
Common mistakes
- Lowering far below the torso.
- Straightening the elbows completely.
- Turning the return into a press.
Alternatives
Other ways to move.
Related options with different demands. Choose the one that fits your equipment and experience.