Exercise guide
Dumbbell Flyes
The Dumbbell Fly is a flat-bench chest exercise in which the arms open and close through a wide arc. A small bend remains at the elbows while the movement occurs mainly at the shoulders. The chest controls both the lowering phase and the return above the torso.
Training context
Setup cues for the Dumbbell Fly
The weights should begin above the chest with the palms facing each other. The elbows remain softly bent rather than locked or repeatedly flexed.
Depth depends on shoulder comfort. Stop lowering when the chest is stretched and the shoulder position remains secure rather than chasing the deepest possible range.
Technique overview
Maintain the same elbow angle
Set the shoulders against the bench and begin with the dumbbells above the chest. Open the arms slowly while maintaining a slight fixed elbow bend. Bring the weights back along the same arc without turning the movement into a press. Use moderate loads that allow both sides to remain even.
Treat this as an overview and use a range, pace, and setup you can control.