# Dumbbell Fly

URL: https://heatsy.app/ex/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: Chest

## Muscles

- Main: Deltoid, Pectoralis Major
- Holds: Subscapularis, Pectoralis Minor, Serratus Anterior, Biceps, Brachialis, Coracobrachialis, Brachioradialis

## Equipment

- Dumbbells
- Flat Bench

## 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.