Dumbbell fly

Exercise / Chest

Dumbbell Fly overview

Dumbbell Flyes are a classic and effective chest exercise that targets the middle and outer portions of the pectoral muscles. Performed on a flat bench, this movement provides a unique challenge, enhancing chest development and promoting muscle symmetry. Explore the specifications, step-by-step instructions, and variations to make the most of Horizontal Dumbbell Flyes in your workout routine.

Horizontal Dumbbell Flyes engage the middle and outer chest, contributing to a well-rounded chest workout and overall upper body strength.

Dumbbell Fly how to perform

  • *Step 1: Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
  • Step 2: Start with a slight bend in your elbows and palms facing each other.
  • Step 3: Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest.
  • Step 4: Bring the dumbbells back up to the starting position by squeezing your chest muscles.


Execute each repetition with controlled movements, emphasizing the stretch and contraction of the chest.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep a slight bend in your elbows throughout the movement to protect your joints.
  • Control the descent of the dumbbells to maximize muscle engagement.
  • Maintain a stable and neutral spine throughout the exercise.
  • Choose an appropriate weight that challenges you without compromising form.


  1. Single-Arm Horizontal Dumbbell Flyes: Isolate each side of the chest independently for balanced development.
  2. Inward-Focused Flyes: Rotate your palms toward each other to target the inner chest.
  3. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.
  4. Incline Horizontal Dumbbell Flyes: Perform the exercise on an incline bench for a different angle of chest activation.