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The Dumbbell Fly is an upper body exercise that primarily targets the chest but also works the front deltoids. This is an isolation exercise which is well suited to intermediate lifters.



  • Lie back on a bench with two dumbbells. Your arms should be outstretched and vertical with a slight bend in the elbow.
  • Slowly lower the dumbbells directly out to either side of your torso in a semicircular motion until your arms are parallel with the floor (you should feel a slight stretch in your chest at this point).
  • Squeeze your chest to raise the dumbbells back to the starting position, keeping a slight bend in your elbows throughout.

Chest Muscle Diagram.

Chest Muscles