🦋 Dumbbell Fly Form Guide
Sculpt your chest with precision.
SportsReflector AI analyzes your Dumbbell Fly form by tracking key body landmarks including your shoulders, elbows, and wrists. We measure elbow joint angles to ensure proper flexion, monitor the horizontal adduction range of motion, and assess the stability of your shoulder girdle throughout the movement. Our metrics provide real-time feedback on your technique, helping you maximize chest engagement and minimize injury risk.
Primary Muscles
Pectoralis Major
Equipment
Dumbbells, Flat Bench
AI Score Categories
5 metrics tracked
What AI Analyzes in Your Dumbbell Fly
SportsReflector tracks 5 key metrics to generate your 0–100 form score.
AI Form Score
Every Dumbbell Fly session gets an overall form score plus category-level scoring for each metric above.
4 Dumbbell Fly Mistakes AI Catches
These are the most common Dumbbell Fly form errors — and the ones most likely to cause injury or limit your progress.
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.
Fix: Maintain a slight, consistent bend in your elbows (approximately 10-20 degrees) throughout the entire movement. Imagine hugging a barrel.
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.
Fix: Select a weight that allows you to perform 8-12 repetitions with strict form, focusing on a slow, controlled eccentric (lowering) phase of 2-3 seconds.
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.
Fix: Stop the eccentric phase when your elbows are roughly in line with your shoulders or slightly below, feeling a good stretch in the chest without discomfort in the shoulder joint.
Shrugging your shoulders towards your ears during the movement indicates that your upper traps and deltoids are overcompensating, taking tension away from the chest. This can lead to neck and shoulder tension and reduces the isolation of the pectorals.
Fix: Actively depress and retract your shoulder blades into the bench throughout the exercise. Focus on keeping your shoulders down and back.
Muscles Worked
Get Your Dumbbell Fly Form Score
Record your Dumbbell Fly on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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Frequently Asked Questions
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