Chest exercise

Dumbbell Fly

How to do the Dumbbell Fly with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie with your head and shoulders supported by the bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the…
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Illustration showing the Dumbbell Fly
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Fly

  1. 1 Lie with your head and shoulders supported by the bench and your feet flat on the floor.
  2. 2 Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable.
  3. 3 Use your pectoral muscles to reverse the movement back to the start.