Dumbbell Fly
How to do it
Starting position
- Lie on your back on a flat bench.
- Plant both feet firmly on the floor.
- Hold the dumbbells and extend both arms over your chest.
- Have your palms face each other.
Movement
- Slowly open your arms out to the sides in a wide arc.
- Stop at the point where your chest muscles are fully stretched.
- Bring the dumbbells back together using the strength of your chest muscles.
Breathing
Inhale as you open your arms, and exhale as you bring them together.
Trainer tips
- Keep your elbows slightly bent and pinned
- Open only until you feel a stretch in your chest
- Squeeze your inner chest as you hug inward
Cautions
- Lowering the dumbbells too far can injure your shoulder joints.
- Bending and extending the elbows like a press
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts |
| Equipment |  Dumbbell Flat bench Kettlebell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
31 similar exercises
Representative exercise: Dumbbell Fly
- Dumbbell Low Fly
- Dumbbell Half Fly
- Machine Seated Fly
- Dumbbell Decline Fly
- Incline Dumbbell Fly
- Dumbbell Incline Low Fly
- Lever Seated Fly (VERSION 2)
- Weighted Chains Lying Bench Fly
- Dumbbell Alternate Fly
- Dumbbell Seated Hyght Fly
- Dumbbell Lying Bench Poliquin Fly
- Cable Alternate Fly
- Kettlebell Fly
- Kettlebell Low Fly
- Ring Chest Fly
- Dumbbell One Arm Low Fly
- Dumbbell Kneeling Low Fly
- Dumbbell Decline Twist Fly
- Dumbbell One Arm Bench Fly
- Dumbbell Incline Twisted Fly
- Dumbbell Fly on Exercise Ball
- Kettlebell Incline Twisted Fly
- Dumbbell Incline One Arm Fly
- Dumbbell Incline Alternate Fly
- Dumbbell Single Arm Alternate Fly
- Dumbbell Incline Fly on Exercise Ball
- Hyght Dumbbell Fly
- Suspension Chest Fly
- Suspender Fly (Demo 2)
- Dumbbell Decline One Arm Fly
- Kettlebell Single Arm Alternate Fly
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell One Arm Floor FlyHarderDumbbell Kneeling Low FlyHarderBand Chest FlySimilar exerciseCable Decline FlySimilar exercisePec Deck FlySimilar exerciseLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.