Heatsy

Dumbbell Fly

Also known as: Flat Dumbbell Fly, Dumbbell Fly Bench, DB Fly, Dumbbell Flye, Dumbbell Chest Fly, Dumbbell Flyes, Dumbbell Flys, DB Flye, Flat Fly, Flat Dumbbell Flye

Body region

Muscles

Main

Holds

Equipment

Technique

  1. Lie on a bench holding dumbbells above your chest, palms facing each other.
  2. Soften your elbows slightly and keep that bend fixed.
  3. Open your arms in a wide arc until you feel a stretch across the chest.
  4. Bring the dumbbells back together along the same arc.

Cues

  • Picture hugging a large tree.
  • Keep the weights light enough to control the stretch.

Common mistakes

  • Bending and straightening the elbows during the rep.
  • Going far below the bench and straining the shoulders.
  • Using a weight that turns the fly into a press.
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