Dumbbell Flyes

Technique

Lie on a bench with a slight bend in your elbows. Open your arms wide and lower the dumbbells in a wide arc until you feel a deep stretch across the chest. Keep the elbows at a fixed angle throughout. Return by squeezing the chest, driving the dumbbells back to the starting position.

Steps

1. Lie on the bench with the dumbbells held above your chest
2. Set a slight bend in your elbows and keep your wrists neutral
3. Lower the dumbbells out to the sides in a wide, controlled arc
4. Stop when you feel a deep chest stretch without shoulder discomfort
5. Squeeze your chest to bring the dumbbells back together along the same arc

Common mistakes

• Changing the elbow angle during the movement
• Lowering the dumbbells too far and stressing the shoulders
• Turning the movement into a dumbbell press
• Letting the dumbbells drift toward the head or abdomen

Variations

• Incline dumbbell flye
• Decline dumbbell flye
• Single-arm dumbbell flye
• Floor dumbbell flye

FAQ