How To Do Dumbbell Flys

Dumbbell Flys Exercise

Dumbbell flys are a great exercise to include as part of your overall chest or upper body workout routine and can be done in a gym or in your own home gym as well.

It’ll only require a flat bench along with a set of dumbbells, so it’s a relatively simple and straightforward exercise to perform.

The dumbbell fly is also excellent for shaping the chest, bringing out that separating line between the two muscles that gives that very strong aesthetic appearance.

Dumbbell Flys How To

  • Lay on a flat bench with the back pressed flat into the bench, holding a pair of dumbbells up directly above the body with the arms straight in a vertical position.
  • With the palms facing inward to each other, slowly lower the weight down outward away from the bench as you make a reverse hug motion, keeping the elbows slightly bent.
  • Lower down until the elbows are in line with the rest of the body and then pause in this position before lifting the weight back up to the starting position.
  • Once at the top of the exercise, pause and then lower back down again to complete next rep.
  • Continue on until all reps are completed.

Form and Technique

While doing this exercise, be sure not to allow the elbows to bend too much. A slightly curved arm is acceptable, but a fully bent one is not.

If you are struggling to maintain the arc pattern of movement as you do this move, that’s a good indication you are lifting too heavy and need to lighten the weight.

Variations:   Cable Flys, Pec Deck

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Dumbbell Flys