Dumbbell Fly
Chest ·Dumbbell ·Beginner
Muscles worked
Pectorals
Shoulders
How to do Dumbbell Fly
- Sit on a flat bench with a dumbbell on each thigh, then lie back as you bring the weights up to your chest.
- Press the dumbbells up over your chest with palms facing each other and a soft bend in the elbows.
- Lower the dumbbells out to the sides in a wide arc, keeping that elbow bend locked the whole time.
- Stop when you feel a deep stretch across the chest and the elbows are roughly level with the bench.
- Pause briefly at the bottom of the stretch without dropping deeper or losing the elbow angle.
- Squeeze the chest to bring the dumbbells back together over your chest in the same wide arc.
Track Dumbbell Fly in Coach JI
Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.
Start freeMore chest exercises
- dumbbell fly on exercise ball · Dumbbell
- Dumbbell Flyes · Dumbbell
- dumbbell incline alternate press · Dumbbell
- dumbbell incline bench press · Dumbbell
- dumbbell incline breeding · Dumbbell
- dumbbell incline fly · Dumbbell
- dumbbell incline fly on exercise ball · Dumbbell
- dumbbell incline hammer press · Dumbbell