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Dumbbell Fly exercise guide showing 3 movement steps using flat bench and dumbbell pair
Dumbbell Fly exercise guide showing 3 movement steps using flat bench and dumbbell pair
Chest3 steps•5s movement guide

Dumbbell Fly exercise image and instructions

See how to do Dumbbell Fly in a clear 3-step exercise image with concise instructions. Focus: middle chest and inner chest using flat bench and dumbbell pair.

#benchflat#bicepsstabilizers#bilateral#chest#dumbbellpair#equipment#frontdelts#innerchest#isolation#middlechest#repetition#supineonflatbench
Read the detailed Dumbbell Fly tutorial →

Short instructions

How to do Dumbbell Fly

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Hold above the chest

    Lie on the bench and hold both dumbbells above the chest with palms facing inward and elbows softly bent.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Open the arc

    Inhale and lower the arms out to the sides in a wide arc while keeping the elbow angle nearly fixed.

    Breathing: Inhale through the controlled return.

  3. 3

    Close the arc

    Exhale and bring the dumbbells back over the chest as if hugging a large barrel.

    Breathing: Exhale through the effort.

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