Dumbbell Fly

Muscles Worked

How to Perform

1. 1

   Set up in a stable position with the dumbbell gripped firmly. Isolate the target muscle by locking all other joints in position.

2. 2

   Move through the full range of motion with control, focusing on the muscle being worked.

3. 3

   Hold the peak contraction for a beat, then lower under a slow, controlled eccentric.

4. 4

   Avoid using momentum or compensating with other muscles. If form breaks down, reduce the weight.

Common Mistakes

• Bending the elbows too much, which turns a fly into a press. Maintain a fixed slight bend throughout the arc.

• Lowering the dumbbells too far, overstretching the shoulder joint. Stop when your upper arms are level with the bench.

• Rushing through reps. Slow eccentrics are especially effective for chest isolation movements.

Pro Tips

• Focus on the stretch at the bottom and the squeeze at the top. Chest isolation movements are about feel, not load.

• Try performing the movement with your eyes closed — removing visual input forces you to rely on muscle feel.

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