Flat Dumbbell Fly.

How to do it.

1. Step 01

   Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.

2. Step 02

   Maintain a slight bend in your elbows throughout the movement.

3. Step 03

   Open your arms in a wide arc, lowering the dumbbells to the sides until you feel a stretch.

4. Step 04

   Keep your elbows fixed and focus on the stretch in your chest.

5. Step 05

   Bring the dumbbells back up in the same wide arc, squeezing your chest.

6. Step 06

   Stop just before the dumbbells touch at the top to maintain tension.

Pro cues.

• Use light-to-moderate loads to prevent shoulder injury.

• Avoid excessive shoulder stretch at the bottom of the movement.

• Lead with your elbows, not your wrists, to engage the chest effectively.

Questions, answered.

What is the Flat Dumbbell Fly?

An isolation movement emphasizing chest adduction and stretch, targeting the pectoral muscles.

What muscles does the Flat Dumbbell Fly work?

The Flat Dumbbell Fly primarily works your chest. It also recruits your front delts as secondary movers.

What equipment do I need for the Flat Dumbbell Fly?

You need dumbbells and a bench to perform the Flat Dumbbell Fly.

How many sets and reps should I do for the Flat Dumbbell Fly?

A typical prescription for the Flat Dumbbell Fly is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Flat Dumbbell Fly good for beginners?

Yes. The Flat Dumbbell Fly is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.