Dumbbell fly
General guidance. This page has not been reviewed by a qualified professional yet.
Dumbbell fly. Open your arms in an arc and bring them back above your chest. Keep the elbow angle nearly unchanged.
How to do this exercise: Dumbbell flySetup · movement · load
- Set your position
Lie on a flat bench, feet supported, with light dumbbells above your chest and slightly bent elbows.
- Make the movement
Open your arms in an arc and bring them back above your chest. Keep the elbow angle nearly unchanged.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lower the weights far below your torso.
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Load per hand
Main muscles
Chest
Supporting muscles
Front deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Lie on a flat bench, feet supported, with light dumbbells above your chest and slightly bent elbows.
- Open your arms in an arc and bring them back above your chest. Keep the elbow angle nearly unchanged.
Common mistakes
- Do not lower the weights far below your torso.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.