Watch the video below to see a demonstration of proper form and technique for the dumbbell fly exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.
Instructions for Dumbbell Fly
To perform a set of dumbbell fly:
Lie supine on a flat bench with your arms extended, palms facing
each other and the dumbbells in line with your shoulders. The trunk should be on the bench in a neutral
position with the feet on the floor in a stable and comfortable position.
Eccentric (Lowering) Motion
While gripping the dumbbells tightly, lower them to the
sides under control, to the height of the chest. Your elbows should be a little bent throughout the
movement. Remember to breathe normally and maintain full body tension throughout the entire
Pause at the bottom position for a 1sec count while maintaining full
Concentric (Upward) Motion
While gripping the dumbbells tightly and maintaining the
bend in your elbows, pull your arms upwards and toward each other until the dumbbells are over your
shoulders. Remember to breathe normally and maintain full body tension throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of dumbbell fly repetitions before slowly lowering the dumbbells to your chest and then the
This completes one set of dumbbell fly.