Chest · Beginner

Dumbbell Fly

Chest · also Front Delts

Equipment: Dumbbell, Flat Bench

How to do it

• Lie on a flat bench, feet planted, dumbbells over your chest
• Turn your palms to face each other with a slight elbow bend
• Open your arms in a wide arc, keeping that elbow angle fixed
• Stop when the dumbbells reach chest or shoulder level
• Hug the weights back up along the same arc

Common mistake

✕ BENDING ELBOWS INTO A PRESS → ✓ LOCK A SOFT ELBOW BEND

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, sussex.ac.uk, wiu.edu, ocw.mit.edu.