Dumbbell Fly Exercise Guide
Dumbbell Fly is a strength exercise that works your traps, pecs, rhomboids and upper pecs.
Dumbbell Fly is a great basic move. When done correctly, it can effectively target your chest, middle back, neck, shoulders, upper back, upper body and upper chest.
It requires dumbbells to do.
How to do Dumbbell Fly
Grasp two dumbbells. Lay supine on table. Hold dumbbells above chest with arms set in slightly bent pose. Internally twist shoulders and elbows stick out on hands.
Lie down on a bench with a dumbbell in each hand. Press the dumbbells in front of you with a slight bend in your elbows. Now, draw your arms back down in a wide arc by squeezing your chest and moving at the shoulder joint. Hold a moment before returning on an exhale. Keep going.
Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Keep elbows at fixed angle, only slightly bent.
Make sure to keep a slight bend in the elbows throughout the movement.
Learn how to do dumbbell fly from this step-by-step illustrations:
The muscles used for dumbbell fly may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell fly are:
- Upper Pecs
- Rear Deltoids
- Front Deltoids
- Side Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Muscles Worked||Trapezius, Triceps Brachii, Deltoids, Pectorals, Rhomboids, Lateral Deltoids, Anterior Deltoids, Posterior Deltoids, Pectoralis Major|
|Difficulty Level(s)||Basic, Easy, Simple|
|Equipment||Dumbbells, Exercise Ball|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Traps, Pecs, Rhomboids, Upper Pecs|
|Synergyst muscle(s)||Triceps, Deltoids, Rear Deltoids, Front Deltoids, Side Deltoids|