Chest Exercise · Dumbbell

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Dumbbell Fly

Where a press involves the triceps and shoulders, the fly tries to take them out of the equation almost entirely, moving the arms out and in with a slight elbow bend to isolate the chest through a stretch-heavy range of motion. It's a lift that punishes ego loading more than most — too much weight and the shoulders take over the movement instead of the chest. Slow and controlled works better here than anywhere else in this list.

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Also known as: Flat Dumbbell Fly, DB Chest Fly, Dumbbell Flye

Category

Chest

Equipment

Dumbbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Fly

1. Lie back flat on a bench, holding a dumbbell in each hand with your palms facing one another.
2. Raise your arms straight above your chest, allowing a slight bend in the elbows.
3. Keeping that same slight elbow bend, sweep your arms out to the sides in a wide arc until your chest feels stretched.
4. Hold briefly at the bottom, then reverse course and bring the dumbbells back together overhead.
5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Move your arms in a controlled arc toward the front of your body, focusing on horizontal adduction. Follow the demonstrated elbow angle and body support, ensuring your range of motion remains within your personal comfortable limits.

Common Mistakes to Avoid

• Turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.
• Overstretching: Limit the backward movement of your arms to a range that feels stable and comfortable.
• Rushing the contraction: Use a controlled tempo through the entire range, especially as your hands move toward the center.

How to Breathe During This Exercise

Coordinate your breath with the opening and closing phases of the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Fly mainly targets your Pectorals, with your Shoulders helping support the movement.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Cable Decline Fly Cable · Pectorals Floor Fly (with Barbell) Barbell · Pectorals Lever Seated Fly Leverage Machine · Pectorals

FAQ

What muscles does the Dumbbell Fly work?

The Dumbbell Fly mainly works your pectorals. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Fly?

You do the Dumbbell Fly with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Fly?

One mistake to watch for is turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Fly?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Fly?

The Cable Decline Fly trains your pectorals with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.