Step by step instructions, muscle activation and variants for the Dumbbell Floor Fly.
A chest fly variation performed lying flat on the floor, which naturally limits the range of motion at the bottom to protect the shoulder joint while still delivering a strong chest stretch and squeeze. It is a joint-friendly alternative to the bench fly, ideal for home training or shoulder rehabilitation.
Common mistakes content is coming soon.
The Dumbbell Floor Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.