Dumbbell Fly
- Main muscle
- Chest
- Also works
- Shoulders
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
- Dumbbells
- Weight bench
How to do it
- Lie on a flat bench holding the dumbbells above your chest, palms facing each other.
- Bend your elbows slightly and keep that bend the whole time.
- Slowly open your arms out to the sides in a wide arc until you feel a chest stretch.
- Bring the dumbbells back up along the same arc until they meet above your chest.
Beginner tip: Go light and only open your arms as far as feels comfortable.