Description

The dumbbell fly is an isolation exercise that primarily targets the pectoral muscles. It is a great exercise for improving chest muscle mass and strength.

Starting Position

Lie on a flat bench with a dumbbell in each hand. Extend your arms directly above your chest with palms facing each other.

Technical Execution

With a slight bend in your elbows, lower the weights out to the sides in a wide arc until your elbows are in line with your shoulders. Then, squeeze the chest muscles to bring the weights back up to the starting position.

Range of Motion

Focus on a full range of motion, feeling a stretch in the chest at the bottom of the movement and squeezing the chest at the top.

Variations

Variations include performing the exercise on an incline or decline bench to target different areas of the chest.

Common Mistakes

Common mistakes include using momentum to lift the weights, not controlling the movement, and using too much weight which can lead to injury.

Practical Advice

Focus on using a controlled motion, squeezing the chest at the top of the movement, and using a weight that allows for proper form.

Additional Notes

It's important to maintain proper form throughout the exercise to avoid strain on the shoulders and elbows.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles