How to do the Dumbbell Fly
Dumbbell Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Fly demonstration · © GymiaFit
Dumbbell Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Fly step by step
- 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- 2Extend your arms straight up over your chest, with a slight bend in your elbows.
- 3Keeping 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.
- 4Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Fly — questions
What muscles does the Dumbbell Fly work?
The Dumbbell Fly primarily targets the Pectorals. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Fly?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.