Dumbbell Fly
Also known as: dumbbell flye, chest fly
- Secondary muscles
- Delts
- Body part
- Chest
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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On a flat bench the dumbbell fly loads the pecs hardest in the stretched bottom position and offers almost nothing at the top, where the weights stack over your shoulders. That resistance profile is the opposite of the cable fly's, which is why the two pair well across a program; pick one per session rather than stacking both.
How to do the Dumbbell Fly
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, with a slight bend in your elbows.
- Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Secondary
- Delts — Rear delt flies work the back of the shoulder as the arms swing wide, and the front delt assists on any chest fly.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Fly work?
The Dumbbell Fly primarily works the pectorals. It also involves the delts, which assist the movement and stabilise the joints.
Is the Dumbbell Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Fly?
If you cannot do the Dumbbell Fly, try the Decline Dumbbell Fly, the Incline Dumbbell Fly or the Hyght Dumbbell Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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