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Flat Dumbbell Fly

Isolation move that stretches and squeezes the pecs through a wide arc.

IntermediateDumbbells + bench3 × 10–12
Flat Dumbbell Fly demonstration thumbnail — How to Do Flat Dumbbell Flyes | Build Chest Size & Definition With Precision
ChestDumbbells + bench

Flat Dumbbell Fly

Demo · Iron Paradise

Verified Flat Dumbbell Fly demonstration by Iron Paradise. Click to play.

How to do the Flat Dumbbell Fly

  1. 1Soft elbow bend
  2. 2Descend until you feel the stretch
  3. 3Hug a tree

Benefits of the Flat Dumbbell Fly

  • Builds strength and size in the chest through a deep, loaded stretch
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services