How to do a Dumbbell Fly

The Dumbbell Fly is a beginner dumbbell exercise that works your chest, with help from your shoulders.

How to do a 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.

Muscles worked

Common mistakes

• Using too much weight
• Bending elbows excessively
• Arching the back
• Not controlling the descent

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Bench Press
• Barbell Incline Bench Press
• Barbell Incline Bench Press (Seated)
• Chest Dip (Dip Cage)

Frequently asked questions

What muscles does the Dumbbell Fly work?

The Dumbbell Fly mainly works your chest. It also works your shoulders.

Is the Dumbbell Fly good for beginners?

Yes. The Dumbbell Fly is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Dumbbell Fly should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Dumbbell Fly?

Good alternatives are Barbell Bench Press, Barbell Incline Bench Press and Barbell Incline Bench Press (Seated).

Put it in a workout plan

• Push / Pull / Legs program
• Full body training program
• Hypertrophy program
• Browse all exercises