At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Front Deltoids |
The movement, step by step.
- Lie on a flat bench holding light dumbbells above the chest with palms facing each other.
- Open the arms in a broad arc, then bring them back together without changing the elbow bend.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep a small, consistent bend in the elbows.
- Use the chest to bring the arms together.
Common mistakes
- Turning the fly into a press as fatigue builds.
- Stretching farther than the shoulders tolerate.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Standing Cable Chest Fly — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Dumbbell - Chest Fly, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.