Dumbbell Fly

pectoralschestdumbbell

Learn how to do the Dumbbell Fly with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Shoulders.

Dumbbell Fly exercise demonstration showing proper form

How to Do the Dumbbell Fly

Follow these steps to perform the Dumbbell Fly with correct form:

  1. 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. 2Extend your arms straight up over your chest, with a slight bend in your elbows.
  3. 3Keeping 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.
  4. 4Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

Dumbbell Fly Muscles Worked

Primary

pectorals

Secondary

shoulders

Exercise Details

Equipment
dumbbell
Body Part
chest
Category
Main

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