Chest · Isolation Exercise
Dumbbell Fly
The Dumbbell Fly is an isolation exercise that primarily trains the Chest. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Dumbbell / Bench
Beginner
Muscles worked
Chest — primary
How to perform the Dumbbell Fly
1
Set up
Soft elbows (locked at slight bend), dumbbells over chest.
2
Execute
Open arms in a wide arc, control the descent.
3
Form check
Stop at chest level, squeeze pec to lift.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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