Dumbbell Fly

The Dumbbell Fly is a intermediate-level strength exercise that targets chest and supports shoulders.

• Builds strength and control in chest.
• Trains a fundamental isolation movement pattern used in daily life.

1. 1

   Set up for the Dumbbell Fly: {setup}.

2. 2

   Keep your torso still and move only the joint the exercise targets.

3. 3

   Lift or press through the full range with a steady 2-second tempo.

4. 4

   Pause at the top, then lower slowly under control.

• Use a weight that lets you feel the target muscle work.
• Keep momentum out of the movement.

• Swinging or using body momentum.
• Cutting the range of motion short.

• Control the lowering — that is where most injuries happen.
• Drop the weight if you cannot keep your torso stable.

Use a lighter load or shorter range.

1. 1.Increase weight or add a slow negative.
2. 2.Add a pause at the peak contraction.

General guidance — adjust based on your experience and goals.