# Dumbbell Fly

The chest isolation — arms sweep from wide open to over the chest in a
hugging arc, elbows softly fixed.

- **Category:** Main circuit
- **Type:** Free-weight chest fly (dumbbells)
- **Targets:** Chest, front delts
- **Prescription:** 3 × 10–15, light and controlled
- **Defaults:** 3 × 10 weighted

## Setup

Lie on the flat bench with light dumbbells pressed over the chest, palms
facing each other, a slight fixed bend in the elbows.

## Execution

1. Open the arms in a wide arc until you feel a full chest stretch —
   hands about level with the chest, never below the shoulders' comfort.
2. Keep the elbow angle unchanged the entire way.
3. Sweep back up as if hugging a barrel, squeezing the chest together.

## Cues

- It's an arc, not a press — the elbows never bend and extend.
- Go light; the stretch does the work, not the load.
- Stop the descent the moment the chest stretch peaks.

## Common Mistakes

- Bending the elbows on the way down and pressing back up.
- Dropping too deep and straining the shoulders.
- Using bench-press weights.

## Progression

Slow the lowering phase and pause in the stretch; the Pec Deck offers
the same motion with the path guided.
