Dumbbell Fly

Watch the video below to see a demonstration of proper form and technique for the dumbbell fly exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Dumbbell Fly

To perform a set of dumbbell fly:

1. Starting Position

   Lie supine on a flat bench with your arms extended, palms facing each other and the dumbbells in line with your shoulders. The trunk should be on the bench in a neutral position with the feet on the floor in a stable and comfortable position.

2. Eccentric (Lowering) Motion

   While gripping the dumbbells tightly, lower them to the sides under control, to the height of the chest. Your elbows should be a little bent throughout the movement. Remember to breathe normally and maintain full body tension throughout the entire movement.

3. Bottom Position

   Pause at the bottom position for a 1sec count while maintaining full body tension.

4. Concentric (Upward) Motion

   While gripping the dumbbells tightly and maintaining the bend in your elbows, pull your arms upwards and toward each other until the dumbbells are over your shoulders. Remember to breathe normally and maintain full body tension throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of dumbbell fly repetitions before slowly lowering the dumbbells to your chest and then the ground.

This completes one set of dumbbell fly.