PlanWorkouts

Exercise 0308 · REF yz9nUhF

Dumbbell Fly exercise animation

Dumbbell Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

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.

How to Do the Dumbbell Fly

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight up over your chest, with a slight bend in your elbows.
  3. 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.
  4. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Dumbbell Fly work?
The Dumbbell Fly primarily targets the pectorals, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Fly?
The Dumbbell Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.