Crossbody Fly (Dumbbell)
The Crossbody Fly is a unilateral chest isolation exercise where you bring the dumbbell across your body's midline to maximize inner chest contraction. It extends the range of motion beyond a standard fly to emphasize the squeeze at the top of the movement.
Isolation movements like the crossbody fly place significant torque on the shoulder joint, making load management critical. Our AI analyzes your recovery data, including joint health history and recent upper body volume, to prescribe weights that stimulate the chest without overstraining the anterior deltoids. By tracking your RPE and drop-off in rep speed, the app ensures you maintain the necessary control for this movement rather than sacrificing form for heavier loads.
Form Cues
- Lie flat on the bench with your feet planted firmly on the floor
- Maintain a slight, fixed bend in your elbow throughout the arc
- Bring the dumbbell across the center of your chest at the top
- Squeeze your pectoral muscle hard for a second at the peak
- Control the weight slowly as you lower it back to the side
- Don't turn the movement into a press by bending elbows too much
- Don't use momentum to swing the weight up from the bottom
- Don't lift your opposite shoulder off the bench to assist
- Don't let the dumbbell drop quickly during the lowering phase
- Don't lock your elbows out completely straight
Common Mistakes
- Turning the fly into a press
- Using a weight that is too heavy to control
- Failing to cross the midline at the top
- Rushing the negative portion of the lift
- Lifting the shoulders off the bench
Muscles Worked
This exercise primarily isolates the sternal head of the pectoralis major (middle chest). By crossing the midline of the body, it allows for a greater peak contraction of the inner chest fibers compared to standard flys. The anterior deltoids and biceps serve as secondary stabilizers to control the arc of motion.
Primary
Secondary
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