Dumbbell Fly

PrimarySecondaryNot worked

This movement mainly trains chest, and also recruits Front delts, Triceps.

What the movement loads

The fly isolates horizontal adduction by taking the triceps out of the equation. It loads the chest where pressing loads it poorly: stretched, arms open, at the muscle's longest.

How to load it

Twelve to twenty reps, moderate load, elbows slightly bent and locked there for the whole movement. A complement, never the backbone of a chest session.

The recurring mistake

Going deeper than the shoulder tolerates in search of more stretch. The joint takes the strain before the muscle does, and this is the movement where that costs the most.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Band High Fly
• Cable Lying Fly, Flat Bench Cable Fly
• Cable Standing Fly, Crossover fly
• Dumbbell Incline Fly
• Lever Pec Deck Fly