Dumbbell Fly
Dumbbell Fly Instructions
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Slowly lower the dumbbells out to the sides of your body, keeping your elbows slightly bent.
- Stop when your arms are parallel to the ground and you feel a stretch in your chest muscles.
- Slowly raise the dumbbells back up to the starting position, squeezing your chest muscles as you go.
- Repeat for the desired number of reps.
Dumbbell Fly Form & Visual
Dumbbell Fly Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Helps to improve upper body strength and muscle definition
- Can be performed with a variety of weights and angles to target different areas of the chest
- Assists in improving posture and reducing the risk of shoulder injuries
- Can be easily modified for individuals with shoulder or wrist issues
Dumbbell Fly Muscles Worked
- Chest muscles (pectoralis major and minor)
- Shoulder muscles (anterior deltoids)
- Triceps
Dumbbell Fly Variations & Alternatives
- Incline Dumbbell Fly
- Decline Dumbbell Fly
- Standing Dumbbell Fly
- Seated Dumbbell Fly
- Single Arm Dumbbell Fly
- Alternating Dumbbell Fly
- Reverse Dumbbell Fly
- Close Grip Dumbbell Fly
- Wide Grip Dumbbell Fly
