Dumbbells · Isolation
Dumbbell fly
Dumbbell fly mainly works your chest. It also helps your front shoulders.
Step by step
- Lie flat, dumbbells above you, palms facing, soft elbows.
- Open your arms wide in an arc, lowering slowly.
- Squeeze your chest to bring the weights back up.
What you should feel
A stretch across your chest and a squeeze as you close; your shoulders and elbows should not ache.
Common mistake
Lowering too deep strains the shoulders; stop when your hands are level with your chest.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Push-upChest
Decline push-up (feet up)Chest, Front shoulders
Pec deck flyChest
Smith machine bench pressChest
Cable chest pressChestQuestions
What muscles does the dumbbell fly work?
Dumbbell fly mainly works your chest. It also helps your front shoulders.
Can I do the dumbbell fly at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell fly?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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