How to do the Dumbbell Flyes
Primary: Chest · also works Shoulders, Triceps.
Dumbbell Flyes are a strength training exercise targeting the chest muscles. They involve lying flat on a bench and using dumbbells to perform a fly-like motion. This isolation exercise focuses on working the pectoral muscles, with secondary activation of the shoulders and triceps. Suitable for all fitness levels, dumbbell flyes help improve chest strength, muscle mass, and upper body stability. The exercise can be performed with slight variations, such as an incline or decline bench, to target different areas of the chest.
Step by step
- 1
Lie flat on a bench with a dumbbell in each hand, arms extended directly above your chest.
- 2
Keep a slight bend in your elbows and slowly lower the dumbbells out to the sides, maintaining the bend in your elbows.
- 3
Lower the dumbbells until they are level with your chest, then squeeze your chest muscles to bring the weights back to the starting position.
Coaching cues
- Ensure you keep a controlled motion throughout the exercise to avoid straining your shoulders.
- Avoid overextending your arms; a slight bend should always be maintained at the elbows.
- Focus on squeezing your chest muscles at the top of the movement to maximize muscle engagement and effectiveness of the exercise.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Flyes alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Flyes work?
Primary: Chest. Secondary: Chest, Shoulders, Triceps
How many sets and reps of Dumbbell Flyes should I do?
For muscle: 3–4 sets of 8–12 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 Flyes?
Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Press (Floor), Decline Dumbbell Bench Press.
Is the Dumbbell Flyes good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.