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How to do a Dumbbell Fly correctly

A wide, arcing chest movement with a fixed slight elbow bend. It emphasises the stretch and squeeze of the chest rather than pressing weight up.

Setup

1. Lie on a flat bench with a dumbbell in each hand and your palms facing each other.
2. Press the dumbbells up over your chest with a slight, fixed bend in the elbows.
3. Keep your shoulder blades gently pulled back and down on the bench.

Execution

1. Open your arms in a wide arc, keeping the elbow bend the same, until you feel a stretch across the chest.
2. Stop at a depth that is comfortable for your shoulders. Do not go lower just to feel more stretch.
3. Bring the dumbbells back up along the same arc by squeezing the chest.
4. Pause briefly at the top and keep the movement controlled throughout.

Common mistakes

• Bending the elbows more and more until the movement turns into a press.
• Lowering too far, which can strain the front of the shoulder.
• Letting the dumbbells crash together at the top.
• Choosing a weight that forces you to swing or arch the back.

Muscles worked

Primary: Pectoralis major (chest).

Secondary: Front deltoids. Biceps and forearms help stabilise the weight.

If you have shoulder pain, check with a professional before doing this exercise.

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