Dumbbell Flyes Guide

The Dumbbell Fly is an isolation exercise that targets the pectoralis major through a wide arc motion, placing the chest under a deep stretch at the bottom of the movement. It's a staple finishing exercise for chest hypertrophy.

How to perform:

1. Lie flat on a bench holding a dumbbell in each hand directly above your chest, palms facing each other.
2. With a slight, fixed bend in the elbows, lower the dumbbells out to your sides in a wide arc until your arms are roughly parallel with the floor and you feel a deep chest stretch.
3. Squeeze the pecs and bring the dumbbells back together overhead in the same arc motion.
4. Avoid fully straightening the arms or letting the movement turn into a press.

Key tips:

• Keep the elbow angle constant — the movement should come from the shoulder joint, not the elbows.
• Use lighter weights than you think you need; form breaks down quickly with heavy loads.
• Stop the descent when you feel a strong chest stretch, before any shoulder pinching.