Dumbbell Fly
Isolates the chest with a deep stretch, without the triceps doing half the work.
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Muscles worked
Target
Also works
- Equipment
- Dumbbells, Flat bench
- Level
- Intermediate
- Tempo
- Lower 2.2 s · Lift 1.4 s
How to do the dumbbell fly
- 1Lie on a flat bench holding the dumbbells above your chest, palms facing each other.
- 2Keep a soft, fixed bend in the elbows.
- 3Open your arms in a wide arc until you feel a stretch across the chest.
- 4Squeeze the chest to bring the dumbbells back up along the same arc.
When to pick it: Pick it after your presses, with light-to-moderate weight, for extra chest work.
Form cues
- Hug a big tree
- Elbows stay bent the same amount
- Stop at a comfortable stretch
Common mistakes
- Going too heavy and turning it into a press
- Lowering past what the shoulders tolerate
- Locking the elbows straight
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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All chest exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.