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Chest · 3–1–2

Dumbbell Fly

Learn Dumbbell Fly with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Pectoralis major.

Equipment
Light dumbbells and a flat bench
Suggested tempo
3–1–2
Dumbbell Fly four-frame movement demonstration
Original four-frame movement demonstration

PRIMARY MUSCLES

Pectoralis major

SUPPORTING MUSCLES

Anterior deltoids · Triceps · Serratus anterior · Core stabilizers

Setup

  1. Use a light load first, stabilize the shoulder blades, and maintain a small fixed bend in the elbows.
  2. Open from in front of the chest with the upper arms below the shoulder line and the wrists relaxed.
  3. Use a broad arc driven by the pectorals rather than turning the movement into a press.

Execution

  1. Inhale and open the arms in a wide arc for about three seconds while preserving the elbow angle.
  2. Stop when the chest is stretched but the shoulder joint remains stable.
  3. Imagine bringing the upper arms together and return through the same arc.
  4. Briefly contract the pectorals without pulling through the wrists or shoulder joints.

Breathing

  • Inhale and brace before the lowering phase without excessively flaring the rib cage.
  • Exhale gradually while pressing or bringing the arms together, then reset before the next repetition.

Common mistakes

  • The load is so heavy that the elbow angle changes substantially and the movement becomes a press.
  • The arms travel too deep and place excessive stress on the front of the shoulder.
  • Momentum swings the handles or dumbbells and removes control of the arc.
  • The shoulders shrug or the shoulder blades repeatedly glide forward.

Safety

  • Begin with a light load to confirm comfortable shoulders, a controlled path, and correct equipment setup.
  • Use safety pins and a spotter for demanding barbell sets; never use a load that cannot be returned safely.
  • Stop and seek qualified help for sharp pain, numbness, or concerning discomfort in the chest, shoulders, elbows, or wrists.

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