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BeginnerChestDumbbellIsolation

Dumbbell Fly

The dumbbell fly is an isolation exercise that stretches and contracts the chest through a wide arc. It emphasizes the pectoral muscles and helps develop chest width.

Dumbbell Fly demonstration

Visual demonstration — Dumbbell Fly

Muscles Worked

Pectoralis Major (Primary)Anterior DeltoidBiceps Brachii

Step-by-Step Instructions

  1. 1Lie on a flat bench holding dumbbells above your chest, palms facing each other.
  2. 2With a slight bend in your elbows, lower the weights out to your sides.
  3. 3Feel a stretch in your chest at the bottom of the movement.
  4. 4Bring the dumbbells back together over your chest.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep the movement slow and controlled.
  • Avoid letting the weights drop too low.
  • Squeeze your chest at the top.

Common Mistakes to Avoid

  • Locking elbows
  • Using excessive weight
  • Not feeling the stretch

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