Dumbbell Flyes
A beginner isolation strength exercise that works the chest, using dumbbells.
Starting position
End position
How to Do Dumbbell Flyes
- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Muscles Worked
Alternatives to Dumbbell Flyes
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Decline Dumbbell Flyes
A beginner compound strength exercise that works the chest, using dumbbells.
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2
Incline Dumbbell Flyes
A beginner compound strength exercise that works the chest, using dumbbells.
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3
Incline Dumbbell Flyes - With A Twist
A beginner compound strength exercise that works the chest, using dumbbells.
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4
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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5
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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6
Dumbbell Bench Press with Neutral Grip
A beginner compound strength exercise that works the chest, using dumbbells.
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7
Incline Dumbbell Bench With Palms Facing In
A beginner compound strength exercise that works the chest, using dumbbells.
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8
Incline Dumbbell Press
A beginner compound strength exercise that works the chest, using dumbbells.
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9
One Arm Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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10
One-Arm Flat Bench Dumbbell Flye
A beginner isolation strength exercise that works the chest, using dumbbells.
Frequently Asked Questions
What muscles do dumbbell flyes work?
Dumbbell Flyes primarily works the chest.
What equipment do I need for dumbbell flyes?
Dumbbell Flyes uses dumbbells.
Dumbbell Flyes: is it suitable for beginners?
Yes. Dumbbell Flyes is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dumbbell flyes?
Decline Dumbbell Flyes, Incline Dumbbell Flyes, Incline Dumbbell Flyes - With A Twist train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell flyes reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell flyes can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Flyes with AI
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