Dumbbell Flyes Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Dumbbell flyes focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Exercise FAQ
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement. Think of it as flye movement done with repeatable, clean reps.
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps. Think of it as flye movement done with repeatable, clean reps.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp. Think of it as flye movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Suspended Push Up
Anchor your suspension straps securely to the top of a rack or other object. Leaning into the straps, take ...
Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hand...
Cross Over - With Bands
Secure an exercise band around a stationary post. While facing away from the post, grab the handles on both...