Dumbbell Fly — Form Analysis

Elbows Locked Out

Locking your elbows places excessive stress on the elbow joint and triceps, shifting tension away from the pectorals. This can lead to elbow pain or injury and reduces the effectiveness of the exercise for chest development.

Excessive Weight/Too Much Momentum

Using weights that are too heavy forces you to rely on momentum and other muscle groups (like the shoulders or biceps) to lift the dumbbells, rather than isolating the chest. This compromises form, increases injury risk, and diminishes pectoral activation.

Over-Stretching at the Bottom

Lowering the dumbbells too far below the plane of your body can hyperextend the shoulder joint, placing undue stress on the rotator cuff and anterior shoulder capsule. This significantly increases the risk of shoulder impingement or dislocation.