Dumbbell Fly How To

Why do it?

Dumbbell Fly effectively isolates the pectorals allowing you to work them through a full range of motion using a relatively light weight. The light weight can still provide a good stimulus because you hold your hands far away from the body.

Form Check

Very slight arm bend 90 degrees to body Lower to chest


  1. Begin by sitting on the end of a bench with two dumbbells by your knees
  2. Lie back until you are flat on the bench, keeping your arms straight above you ready to start the movement
Dumbbell Fly
  1. Lower the dumbbells until the handles are at chest height
Dumbbell Fly
  1. Clench the dumbbells towards each other using your pecs until your arms are vertical
Dumbbell Fly

Help us improve this guide

Please let us know how to improve this guide via the short survey below. We want it to be accurate, simple and helpful.