TETSUDumbbell Fly
The Dumbbell Fly is a dumbbell exercise for the chest that primarily targets the pectorals, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to 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.
- 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.
Common questions
What muscles does the Dumbbell Fly work?
The Dumbbell Fly primarily targets the pectorals. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Fly?
You need a dumbbell to perform the Dumbbell Fly.
How many sets and reps of the Dumbbell Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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