Dumbbell Fly

how to Dumbbell Fly

The dumbbell fly will target the whole part of the chest.

Muscles Involved in order of importance:


  • Chest (pectorals)
  • Anterior Deltoids (shoulders)

To perform this exercise lie back onto a flat bench and take hold of a pair of dumbbells, and hold them straight up above you, with your palms facing each other.

Lower the dumbbells either side in an arc, bending the elbows slightly as you bring the weight down.

Then raise the dumbbells together in an upward arc movement, think about hugging a tree then that is the movement.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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