Dumbbell Flyes
A lying dumbbell exercise that lowers the arms out to the sides in a wide arc, stretching and then squeezing the chest. It suits beginners building chest isolation alongside pressing exercises.
How to do the dumbbell flyes
- Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.
- Keep a slight bend in your elbows throughout the movement to protect your joints.
- Lower your arms out to the sides in a wide arc until you feel a stretch across your chest.
- Inhale as you lower, keeping your arms moving only at the shoulder joint.
- Bring the dumbbells back up along the same arc, squeezing your chest as you exhale.
Original library instructions (5 steps)
- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Common mistakes
- Bending the elbows too much during the movement, which turns the fly into more of a press.
- Lowering the dumbbells too far or too fast, which puts unnecessary strain on the shoulders.
- Using dumbbells that are too heavy for a controlled, wide arc; lighten the load if the range shortens.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use lighter dumbbells than you would for a chest press, since the wide arc is more demanding on the shoulders.
- Keep the same arc on the way up as on the way down for a consistent stretch and squeeze.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are dumbbell flyes good for beginners?
They work well as an addition once a beginner already has some experience pressing dumbbells, since the wide arc asks for a bit more shoulder control.
What muscles do dumbbell flyes work?
They mainly work the chest, since this record does not list any secondary muscles for the exercise.
