Dumbbell Fly
The dumbbell fly is a flat-bench chest exercise where you open and close your arms in a wide arc with a slight bend in the elbows.
ChestDumbbellIsolationBoth sidesFlat bench
How to do a dumbbell fly
- Lie on a flat bench and press two dumbbells over your chest, palms facing each other.
- Bend your elbows slightly and keep that bend fixed for the whole set.
- Open your arms out to the sides in a wide arc until you feel a stretch across your chest.
- Bring the dumbbells back together over your chest along the same arc.
Tips
- Use a lighter weight than you press so you can control the wide arc.
- Stop where your upper arms reach about bench level.
Common mistakes
- Bending and straightening the elbows, which turns it into a press.
- Dropping the weights too low behind the body line.
Dumbbell Fly muscles worked
Main: Chest; also: Front delts.
Sets and reps
3 × 10–15
Alternatives
FAQ
Dumbbell fly or cable fly?
Both train the chest; a cable keeps tension at the top where the dumbbell fly gets easy.
How heavy should a dumbbell fly be?
Light enough to keep your elbow angle fixed for 10–15 reps.