Exercise library / Dumbbell Fly
Isolation · Isolation
Dumbbell Fly
Dumbbell Fly is a single-joint exercise focused on the chest. Use a deliberate tempo and a full range of motion — momentum steals the tension this movement exists to create. Your shoulders assist throughout, and the loaded stretch at long muscle length makes it a strong hypertrophy choice.
Primary muscles
Chest
Secondary muscles
Shoulders
Equipment
Dumbbell
Movement pattern
Isolation
Type
Isolation (single-joint)
Substitutions
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Cable Fly
Same isolation pattern · also trains the chest.
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Pec Deck (Machine Fly)
Same isolation pattern · also trains the chest.
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