How to Do Dumbbell Fly

Dumbbell Fly is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Dumbbell Chest Fly.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Fly

  1. 01Lie back on a flat bench holding dumbbells directly over the chest with palms facing each other.
  2. 02Lower the weights in a wide arc until the elbows are level with the bench.
  3. 03Inhale as the chest expands and the weights move away from the midline.
  4. 04Squeeze the chest to bring the dumbbells back together over the sternum.
  5. 05Keep the shoulder blades retracted against the bench throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a slight bend in the elbows to protect the joints and ensure the tension stays on the pectoral fibers.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Fly questions

What muscles does Dumbbell Fly work?

Dumbbell Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Fly correctly?

Lie back on a flat bench holding dumbbells directly over the chest with palms facing each other. Lower the weights in a wide arc until the elbows are level with the bench. Inhale as the chest expands and the weights move away from the midline. Squeeze the chest to bring the dumbbells back together over the sternum. Keep the shoulder blades retracted against the bench throughout the set.

What is the A90 coach tip for Dumbbell Fly?

Maintain a slight bend in the elbows to protect the joints and ensure the tension stays on the pectoral fibers.

Is Dumbbell Fly suitable for beginners?

Dumbbell Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Fly?

Dumbbell Fly uses bench and dumbbell.

A90 Intelligence

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