Dumbbell Flyes
beginner Isolation
Primary Chest
Secondary
Front delts
Equipment
dumbbells bench
Table of Contents
Lie on a flat bench with a dumbbell in each hand, arms extended above your chest with palms facing each other and a slight bend in your elbows. Lower the dumbbells in a wide arc until you feel a deep stretch across your chest, then reverse the arc to bring the weights back together above your chest.
Pro Tips
- Maintain a slight bend in your elbows — never fully straighten or collapse them
- Think of hugging a large tree; the motion is an arc, not a press
- Use lighter weight than you think; this is an isolation exercise, not a strength move
Variations & alternatives
Useful tools
Track Dumbbell Flyes in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
