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How to do the Dumbbell Fly - Learn Proper Dumbbell Fly Form
- Step 1: Start by lying down on a flat bench. Hold a dumbbell in each hand, resting the weight on the top of your thighs. Your palms will be facing each other.
- Step 2: Lift the dumbbells one at at time. Hold the dumbbells in front of you, shoulder width apart. The palms of your hands should be facing each other. Lift the dumbbells as if you were pressing them; stop and hold the weight before you lock out. This is the starting position.
- Step 3: Bend your elbows slightly and lower your arms at both sides using a wide arc. Keep lowering your arms until you feel a stretch on your chest. Inhale as you do so.
- Step 4: Bring your arms back to the starting position, using the same arc of motion as you did to lower the weights.
- Step 5: Hold for a second in the starting position and then repeat the process for the desired number of reps.
Dumbbell Fly Variations and Dumbbell Fly Alternatives
- Variation 1: Try this exercise with your palms facing forward.
- Variation 2: Alternate your arms when curling the dumbbell.
Dumbbell Fly Tips
- Tip 1: Use your thighs to help you lift the dumbbells.
- Tip 2: Your arms should remain stationary; only your shoulder joints should be in motion during the exercise.
Dumbbell Fly Records and Dumbbell Fly Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 184 | 13 |
| Average weight for this exercise: | 32 pounds | 29 pounds |
| # of workout plans that include this exercise: | 111 | 111 |
| Popularity Rank (based on number of workouts): | 38 | 38 |
Your Dumbbell Fly Records and Dumbbell Fly Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Dumbbell Fly Chart - Average Dumbbell Fly Weight Lifted
Dumbbell Fly - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
2 Medicine Ball Push-Up | Chest | Expert |
 |
3 Board Bench Press | Chest | Expert |
 |
90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
Dumbbell Fly Workout Programs (Workout Plans that use the Dumbbell Fly)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Taylor Lautner Workout Plan | Intermediate |
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Scarlett Johansson Workout Plan | Intermediate |
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Adrian Peterson Workout Plan | Expert |
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Will Smith Workout Plan | Intermediate |
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Ronnie Coleman Workout Plan | Expert |
Dumbbell Fly Muscles Worked
Dumbbell Fly Equipment
| Name |
|---|
| Dumbbells |
| Flat Bench |
Dumbbell Fly Training Details
The dumbbell fly is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders.
The only dumbbell fly equipment that you really need is the following: dumbbells and flat bench. There are however many different dumbbell fly variations that you can try out that may require different types of dumbbell fly equipment or maye even require no equipment at all.
Learning proper dumbbell fly form is easy with the step by step dumbbell fly instructions, dumbbell fly tips, and the instructional dumbbell fly technique video on this page. The dumbbell fly is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell fly video, learn how to do the dumbbell fly, and then be sure and browse through the dumbbell fly workouts on our workout plans page!
Dumbbell Fly Sports
Dumbbell Fly Force Type: Pull
Dumbbell Fly Mechanics Type: Isolation
Dumbbell Fly Other Names: Dumbbell Flyes, dumbbell flys, flye, flys, Dumbbell Flys, Dumbbell Flyes, flat bench dumbbell flys
These just destroy me, especially when I put them at the start of a workout and load up the weight.