Dumbbell Fly
Beginner - Strength - Isolation

Targeted Muscle Group

Chest figure highlighted in blue



Recommended Equipment

Dumbbell equipment


How to do it

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs.

Steps :

1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height.

2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest.

3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

Tips :

1.) It is important to concentrate on using your chest to perform this exercise.