Setup and loading
Light or medium dumbbells.
How to do the dumbbell fly step by step
- Lie down with the dumbbells over your chest and palms facing each other.
- Open your arms in an arc with your elbows slightly bent.
- Bring them back together along the same arc.
Form cues
- Elbows fixed
- Controlled stretch
Common mistakes
- Bending your elbows and turning it into a press
- Going too low
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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Variations and similar exercises
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