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Chest · Dumbbell · Intermediate

How to do Dumbbell Fly

The dumbbell fly is a chest exercise performed lying on a bench, using dumbbells to stretch and contract the pectoral muscles through a wide arc motion.

Dumbbell Fly demonstration
Primary muscle
Chest
Also works
Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell Fly, step by step

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

Station taken, or training at home? Alternatives to Dumbbell Fly →

Muscles worked

Dumbbell Fly works your chest as the main mover, with help from your shoulders.

Track Dumbbell Fly in SPLYT

Dumbbell Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

All 164 chest exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →