Beginner
Dumbbell Flye
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Flye is a great exercise that strengthens the upper body muscles. This exercise targets the sternal heads of your pectoralis major muscles, which are found in your chest, but also strengthens your deltoids, biceps, triceps, wrist flexors, and brachialis muscles.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells with an overhand grip and lie face down on a bench. Stretch your arms to the sides so that they are parallel to the floor, and the dumbbells are at chest level. -
Step 2
Raise your arms in a controlled motion so that your palms are facing each other and the dumbbells are directly on your chest. Pause and squeeze your chest muscles at the top of the movement. Slowly lower the dumbbells in an arc down and away from you. When the dumbbells are almost in line with your chest, return to the starting position in the opposite direction.
Muscle Groups
Dumbbell Flye targets Pecs, Shoulders as seen below.
Exercise Tip
- Be sure to keep a slight bend in your elbows throughout the movement.
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