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All exercises

Dumbbell fly

Intermediate

Dumbbell fly is a isolation dumbbell exercise for the chest, also working the front delts.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Dumbbell decline flyDumbbell
  • Dumbbell incline flyDumbbell
  • Hyght dumbbell flyDumbbell
  • Dumbbell decline twist flyDumbbell
  • Cable decline flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell decline one arm flyDumbbell
Logged today · 90 seconds restDumbbell fly

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More Chest exercises

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  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band