Straight-arm dumbbell fly

Dumbbells, flat bench

Also called straight arm fly

Straight-arm dumbbell fly, start position
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Lie on a bench holding dumbbells above the chest with arms nearly straight. Lower the weights out to the sides in a wide arc, then squeeze back up.

  1. Soft elbows, arms nearly straight
  2. Hold the stretch at the bottom
  3. Start light and build slowly

Movement

Pattern
Chest fly
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Ratings

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