Exercise guide
Dumbbell Fly
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
The dumbbell fly is a premier isolation exercise for developing the pectorals by emphasizing horizontal adduction of the shoulder. It provides a deep stretch at the bottom of the movement, which is highly effective for stimulating muscle growth and improving chest width.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with a dumbbell in each hand resting on your thighs.
- Lie back on the bench while bringing the weights to your chest, then extend your arms directly above your shoulders.
- Maintain a slight bend in your elbows and turn your palms to face each other in a neutral grip.
- Plant your feet firmly on the floor and retract your shoulder blades, pinning them into the bench.
How to do it
- Inhale and slowly lower the dumbbells in a wide arc out to your sides until your elbows are roughly level with the bench.
- Keep the slight bend in your elbows constant throughout the descent to ensure the tension remains on the chest rather than the joints.
- Exhale and use your chest muscles to reverse the movement, bringing the weights back to the starting position in the same wide arc.
- Stop the weights just before they touch at the top to maintain constant tension on the pectorals.
Form checklist
- Keep a slight, fixed bend in the elbows; do not allow the movement to turn into a bench press.
- Maintain retracted shoulder blades throughout the set to protect the anterior deltoids.
- Avoid lowering the weights too far past the level of your torso to prevent excessive shoulder strain.
- Ensure your feet stay flat on the ground to provide a stable base for the movement.
Pro tips
- Imagine you are hugging a large tree or a barrel to maintain the correct circular arc and maximize pectoral engagement.
- Focus on 'squeezing' your biceps against the sides of your chest at the top of the movement to achieve a peak contraction.
Make it harder
- Incorporate a 2-second pause at the bottom of the movement to increase time under tension during the maximum stretch phase.
- Slow down the eccentric (lowering) phase to a 4-second count to further challenge the muscle fibers.
Frequently asked
- What muscles does the dumbbell fly work?
- The dumbbell fly primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.
- What equipment do you need for the dumbbell fly?
- The dumbbell fly uses dumbbell.
- Is the dumbbell fly good for beginners?
- The dumbbell fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.