Dumbbell Fly
Gym Exercise Card
Equipment
The dumbbell fly is an isolation exercise aimed at targeting the pectoral muscles. Performed on a bench, it involves a wide arc motion that stretches the chest muscles, enhancing flexibility and muscle growth.
How to do it
- Lie back on a bench with a dumbbell in each hand.
- Hold the dumbbells above your chest, palms facing each other.
- Lower the dumbbells slowly in a wide arc until you feel a stretch in your chest.
- Keep your elbows slightly bent and your back flat on the bench.
- Return to the starting position by squeezing the chest muscles.
Muscles worked
Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head
Secondary Biceps Brachii Deltoid Anterior
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