Flat Dumbbell Fly

Chest isolation with a big stretch; the point of maximum tension is at the bottom, where the muscle lengthens.

• Isolation
• Dumbbell
• Beginner

How to do it

• Elbows slightly bent and fixed
• Open in a wide arc chasing the stretch
• Bring the dumbbells together above your chest

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Bending and extending your elbows (it becomes a press)
• Going so deep that your shoulder suffers

Muscles worked

Primary

• Chest

Alternatives

• Chest Fly / Pec Deck
• Cable Crossover