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The Better Me

Exercise atlas

Dumbbells exercise

Dumbbell fly

An isolation movement that brings the arms together across the chest. Open the arms in a wide arc and bring the dumbbells together above the chest.

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Movement
Horizontal adduction
Difficulty
Intermediate
Mechanics
Isolation
Posture
Standing

Muscles involved

Primary

Chest

Equipment and setup

Required: Pair of dumbbells, Flat bench.

  • Set a light-to-moderate resistance.
  • Keep a small fixed bend in the elbows.

How to perform the movement

  1. Open the arms until the chest is stretched.
  2. Bring the arms together in a controlled arc.
  3. Return slowly.

Technique cues

  • Lead with the elbows.
  • Avoid turning the movement into a press.

Interactive preview

Movement guide

Rest position preview for Dumbbell fly

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