Dumbbell Fly Exercise Guide & Video

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Watch Dumbbell Fly

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Lie flat on a bench, holding a dumbbell in each hand and keeping them at arms length above your body. Your palms should be facing each other.

Step 2. Spread and lower your arms out to your sides, bending the elbows slightly as you go.

Step 3. Stop the motion when your elbows are level with the bench.

Step 4. Raise the weights back up, straightening your arms as you go and squeeze the weight at the top of the motion.


The dumbbell fly is a primarily shaping and developing motion for the inner chest. By varying the weight of each dumbbell and the repetition range, you can make this exercise more mass building. If you are using a lower weight, you can lower the weight farther without risking injury, getting a better stretch of the chest muscle. You can still get a good stretch when using a higher weight, but be careful not to lower the weigh too far or it may cause discomfort in the shoulder. If the exercise can not be performed without at least lowering the upper arm perpendicular to your body, then lower weight should be used. A dumbbell fly can also be performed on a machine for those who have shoulder problems or who are not experienced with using dumbbells.

Dumbbell Fly 4
Dumbbell Fly 3

Updated: April 4th, 2015