Exercise/Body/Strength/Dumbbell Fly
Dumbbell Fly
- Practice an arcing chest isolation movement with dumbbells and a fixed bend in the elbows.
Setup
- Lie on a flat or slightly inclined bench with a dumbbell in each hand, feet planted and shoulder blades pulled down and back. Hold the weights above the chest, palms facing each other, elbows slightly bent.
Practice
- Keeping the elbow bend fixed, lower the dumbbells in a wide arc until the upper arms reach about chest level or a comfortable stretch. Bring them back up along the same arc, as if hugging a large barrel.
Dose and Progression
- Huberman suggests two to three work sets of 6 to 15 repetitions. Add load only while the elbow angle stays fixed.
Cues and Variations
- If the elbows bend more as the weights come down, the fly has turned into a press; use lighter dumbbells. Huberman demonstrates a slight incline. At the end of a set, bring the weights together over the chest and sit up before setting them down rather than straining to lower them to the floor from the bottom position. A Exercise/Body/Strength/Cable Fly keeps tension through the whole movement.
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