How to do the Dumbbell Fly
Primary: Chest · also works Front Delts. Also called: dumbbell chest fly, flat fly.
Step by step
- 1
Lie on a flat bench holding light dumbbells above your chest with your palms facing each other.
- 2
Keep a soft bend in your elbows and lower the dumbbells out to the sides in a wide arc.
- 3
Stop when you feel a stretch across your chest, roughly level with your shoulders.
- 4
Bring the dumbbells back together above your chest by squeezing your pecs.
Coaching cues
- Imagine hugging a large barrel
- Keep your shoulder blades pinned back
- Use lighter weight than you think you need
Common mistakes
- Going too heavy and bending the elbows
- Lowering the dumbbells too deep below the shoulders
- Clanging the dumbbells together at the top
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Fly alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Fly work?
Primary: Chest. Secondary: Chest, Front Delts
How many sets and reps of Dumbbell Fly should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Fly?
Same movement pattern, different equipment: Cable Chest Fly, Pec Deck, Push-Up, Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press.
Is the Dumbbell Fly good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.