Exercise guide
Dumbbell Fly
Chest · Dumbbell
Form cues
- Lie flat, dumbbells above chest
- Lower arms in wide arc
- Keep slight bend, squeeze chest up
How to do Dumbbell Fly, step by step
- 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- 2Extend your arms straight up over your chest, with a slight bend in your elbows.
- 3Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- 4Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
- 5Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Chest
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.