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Dumbbell flyes

beginnerdumbbellsbench
Dumbbell flyes: start of the movement
1 · start
Dumbbell flyes: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: chest

Correct technique

  1. 1Lie on the bench, dumbbells above your chest, palms facing each other.
  2. 2Bend your elbows slightly.
  3. 3Raise your arms out to the sides until they're at shoulder level.
  4. 4Bring the dumbbells back up along the same arc.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Lowering far below shoulder level.
  • ✕Locked elbows, needless stress on the joints.

Caution if you have pain

If you have pain in your shoulders, choose a gentler variation. In your custom plan we leave it out completely in that case.

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