Loading…
We use essential cookies to keep you signed in, plus privacy-friendly, EU-hosted analytics that count visits anonymously — no cookies, no profile. Accept to enable full analytics, including session insights, that help us improve faster. See our cookie policy and privacy policy.
The Dumbbell Fly is an isolation exercise targeting the chest. Lie on a flat or incline bench, holding a dumbbell in each hand with a slight bend in your elbows, arms extended above your chest. Lower the dumbbells in a wide arc out to your sides until you feel a deep stretch in your pectorals, maintaining the elbow bend. Reverse the motion by squeezing your chest to bring the dumbbells back to the starting position, focusing on the contraction of the chest muscles.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
More moves that train the same muscles.
Your GetMyCoach coach builds a full plan around your goal — choosing the right exercises, sets, and progression, and demoing each move like this.
Get your free plan