Dumbbell Fly

7. Dumbbell Fly

Dumbbell Fly
Equipment required
Dumbbells, Bench
Main muscles
Secondary muscles
Anterior deltoids

Starting position

Lying on the bench, your feet flat on the floor, one dumbbell in each hand. Hold the weights in a neutral grip, arms outstretched above your chest.


Slowly lower the dumbbells to the sides in an arc with your arms until you feel a stretch in your pectorals. Do not go below shoulder level. Then return to the original position, performing the same arc.

During the whole movement:

  • Keep your elbows pointed outward and slightly bent to reduce stress on the joint.
  • Keep your shoulders flat against the bench.