Dumbbell fly stretch hold

Dumbbells, flat bench

Also called dumbbell stretch iso hold

Dumbbell fly stretch hold, start positionDumbbell fly stretch hold, end position
Images: Free Exercise DB (public domain)
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Lower a pair of dumbbells into the bottom of a fly and hold the stretched position for time, usually as a finisher.

  1. Slight bend in the elbows, locked in place
  2. Sink to a deep but pain-free chest stretch
  3. Hold for time, add seconds before weight

Movement

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

Muscles worked

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

Upper body

Ratings

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