The dumbbell fly is an isolation exercise targeting the pectoral muscles. This movement helps to stretch and strengthen the chest, contributing to muscle definition and overall upper body development. The exercise is performed on a flat or incline bench for different angles of emphasis.

1. Lie on a flat or incline bench with a dumbbell in each hand, palms facing each other and arms extended above your chest.
2. Lower the dumbbells in a wide arc to the sides, maintaining a slight bend in your elbows.
3. Lower until you feel a stretch in your chest muscles.
4. Bring the dumbbells back together in a wide arc, squeezing your chest muscles at the top.
5. Repeat for the desired number of repetitions, ensuring controlled movement throughout.