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How to do the Dumbbell Fly

The Dumbbell Fly is a isolation dumbbells exercise that mainly works your chest. Focus on three things: open wide with soft elbows; stop at a gentle chest stretch; squeeze back to the top.

ChestDumbbells

Setup

  1. 1Lie flat
  2. 2Dumbbells over chest, palms facing

Three cues

  1. 1Open wide with soft elbows
  2. 2Stop at a gentle chest stretch
  3. 3Squeeze back to the top

Most common mistake

Going too heavy and deep

Stop at the stretch

In Hindi · हिन्दी में

  1. 1नरम कोहनियों से चौड़ा खोलें
  2. 2छाती में हल्के स्ट्रेच पर रुकें
  3. 3दबाते हुए ऊपर लाएँ

आम गलती: बहुत भारी और गहरा जाएँ तो, स्ट्रेच पर रुकें

Alternatives to the Dumbbell Fly

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Dumbbell Fly set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.