Learn how to perform the dumbbell fly, complete with a written description, pictures, and video.

Primary muscles worked:  Pecs

Synergist Muscles:  Anterior Deltoid

Mechanics:  Isolation

Equipment:  Flat Bench and Dumbbells

How to perform the exercise:  Grab a pair of dumbbells and lay with the back flat on the bench. Fully extend the arms, keeping them parrallel to each other, and make sure the palms face each other as well. Next, lower the weight in an arc, keeping a slight bend in the arms until they are about parrallel to the floor, and in line with the body. Next, bring the weight back up in this same arc. This movement will require recruitment of the pectoral muscles. A full rep is completed when the arms are once again parrallel to each other.

Spotting the exercise:  The athlete can be spotted during this exercise by having the spotter stand near the athletes head. When the athlete can no longer perform a full rep on their own, the spotter can push the wrists upwards to assist the athlete with the motion.

Sport specific application:  This movement can be seen most easily swim move defensive ends and linebackers use in football. When making an outside swim move, the inside arm to the offensive player is responsible for swatting away hand contact from the defenders body. Once the hands are clear, the defensive player can use the outside arm to push on the back or hips of the offensive player to get an additional boost and seal off the offensive player. This seal move is very similar to the dumbbell fly. The dumbbell fly is overall is useful for improving chest strength and power.