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BAFHA FITNESS

Dumbbell Fly

An opening-closing movement that isolates the chest through a deep stretch.

Sets
3
Reps
10-12
Rest
90 s
Difficulty
Intermediate
Free WeightsSecondary muscles: Shoulders

Movement Pattern

Movement Pattern: Fly

Targeted Muscles

How to Perform

  1. 01Lie on your back and hold the dumbbells overhead with palms facing each other.
  2. 02With a slight bend in the elbows, lower your arms out to the sides in a wide arc.
  3. 03When you feel the stretch in your chest, bring the arms back along the same arc.

Form Tips

  • Keep the weight light; this is an isolation exercise, not ego lifting.
  • Keep the elbow angle fixed throughout the movement.

Other Chest Exercises