Dumbbell Fly: How-to, Tips & More
The Dumbbell Fly is a beginner isolation exercise for your chest. You do it with dumbbells and bench. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Dumbbell Fly
- Lie on a flat bench with dumbbells over your chest, palms facing each other.
- Open your arms out to the sides with a slight bend in your elbows.
- Lower until you feel a stretch across your chest.
- Bring the dumbbells back together over your chest.
Dumbbell Fly tips
- Think of hugging a big tree. The elbows stay slightly bent.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Dumbbell Fly alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Dumbbell Fly work?
The Dumbbell Fly mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Fly good for beginners?
Yes. The Dumbbell Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Fly?
You need dumbbells and bench.
Add Dumbbell Fly to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon