Dumbbell Flyes / Fly


Dumbbell Flyes

Dumbbell Flyes develops the mass and strength of the pectoral muscles. Dumbbell flyes are an isolation exercise. This means only one muscle is working: the chest (unlike bench press where the shoulder and triceps are also assisting you). Dumbbell flyes give you a better stretch than any other exercise and this stretch can actually grow the muscle itself even quicker.

Also Known As: Chest Fly or Flat bench Chest / Dumbbell flyes

ChestMajorTargeted Muscle: Chest (Pectoralis Major, Sternal Fiber)

Other Muscle(s): Shoulders (Deltoid, Anterior), Biceps (Biceps Brachii, Short Head)

Mechanics: Isolation

Force: Push





Instructions for doing Dumbbell Flyes

  1. Grab a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs.
  2. The palms of your hand will be facing each other.
  3. Lay back on the bench and extend your arms out, holding the dumbbells above your body with a neutral grip (palms facing each other). The dumbbells should not be touching.
  4. Lock your back on bench (don’t allow the rear deltoids to come off the bench)
  5. Bend your arms slightly (to prevent stress at the biceps tendon). This is the starting position for the exercise.
  6. Slowly lower the dumbbells out to your sides in a semi-circle and breath in.
  7. Once the dumbbells cross the chest level, squeeze the chest muscles.
  8. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: While returning back use the same path of motion (semi circle) as you did on the way down.
  9. Without letting the dumbbells touch hold the dumbbells for a second at the contracted position and then slowly lower them again.
  10. And repeat the movement for the prescribed amount of repetitions.


If you are new at Dumbbell flyes, we advise that you use a helper/spotter. If no helper/spotter is available, then be use weight with which you are comfortable.


  • You may want to use a palms facing forward version for different stimulation.
  • Other variation can be done as per your strength, fitness level or body requirement


  • Sets: 4
  • Reps: 12, 12, 10, 10

Stay safe… Stay fit… Good Luck…


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