About this exercise
The dumbbell fly stretches and contracts the chest through a wide arc, isolating the pecs with the front shoulders assisting, ideal for building chest width and definition.
Dumbbell fly
Step by step instructions, muscle activation and variants for the Dumbbell fly.
EasyMiddle chest
How to Perform
- Lie back on a flat bench holding a dumbbell in each hand above your chest
- Keep a slight bend in your elbows and your palms facing each other
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch across your chest
- Keep the slight elbow bend fixed throughout the movement
- Bring the dumbbells back together above your chest by squeezing your pecs
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle chest
Secondary
Front shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell fly
The Dumbbell 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.