Dumbbell Fly

Beginner

Pectorals

Dumbbell

Use independent dumbbell loading to build a chest that grows from tension: Dumbbell Fly slots into any chest session.

How to do Dumbbell Fly

Lie flat on a bench with a dumbbell in each hand, palms facing each other.
Extend your arms straight up over your chest, with a slight bend in your elbows.
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.
Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Fly Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Fly Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Dumbbell Fly

Harder progression

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Swap Dumbbell Fly For

Cable Crossover

Push-Up

Pec Deck Fly

Dumbbell Fly — Frequently Asked Questions

How do you do the Dumbbell Fly?

Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms straight up over your chest, with a slight bend in your elbows. 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Fly work?

The Dumbbell Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

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

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Fly good for beginners?

Yes. The Dumbbell Fly is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Fly?

Try the Cable Crossover, Push-Up or the Pec Deck Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.