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Dumbbell Fly

Dumbbell Fly

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Chest
Muscle Activation
Chest
90%
Anterior Deltoids
10%
Equipment
Dumbbell
Setup / Starting Position
  • Hold a dumbbell in each hand and lie on a flat bench with your feet flat on the floor.
Exercise Position
  • Extend your arms out to the sides with a slight bend in your elbows and palms facing each other.
Form & Performance
  • Lower the Dumbbell out to the sides in a wide arc until they are in line with your chest.