Dumbbell Fly
Primary Equipment
Dumbbells
Dumbbells
Key Benefits
- Effective chest isolation, promoting greater activation and hypertrophy.
- Improves shoulder flexibility and mobility when performed with good form.
- Contributes to chest definition and muscular separation.
- Complements compound exercises, adding specific chest training volume.
Instructions
- Lie on the bench with your feet on the floor
- Hold the dumbbells and position your hands at shoulder level
- Start with your elbows extended upward
- Perform the movement by lowering the dumbbells to the side until they reach torso level
- Perform the upward and downward movement in a controlled manner
Tips
- Perform the movement within the range your flexibility allows
- Keep your abdomen contracted
- Avoid using momentum or sudden movements
Common Mistakes to Avoid
- Using excessive weight, compromising form and increasing injury risk.
- Overextending the arms at the bottom of the movement, overloading the shoulder joints.
- Bending the elbows too much, turning the exercise into a dumbbell press.
