Exercise guide
Dumbbell fly
Works your chest, with help from your front delts. Dumbbells. Improver.
The animated demo for this exercise is in the members’ area.
Main muscleschest
Helpersfront delts
EquipmentDumbbells
LevelImprover
In your plan3 sets of 10-15 reps
Rest1 minute
How to do it
- Lie on a flat bench with the dumbbells above your chest, palms facing each other.
- Keep a soft bend in your elbows and keep it the same all the way.
- Open your arms out wide for 2 seconds until you feel a stretch across your chest.
- Bring the dumbbells back together over your chest. Use lighter weights than you press.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
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Machine taken, or different kit? These train the same muscles, so your plan stays on track.
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