Dumbbell Fly
Expert Advice
Keep your chest up and shoulder blades retracted to create a stable base and maximize chest engagement.
How-to-do Steps
- Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
- With a slight bend in your elbows, open your arms wide, lowering the weights to either side.
- Stop when your elbows are in line with your chest and you feel a stretch.
- Bring the dumbbells back together in a smooth arc, squeezing your chest at the top.
- Repeat for the desired number of repetitions.
Track Dumbbell Fly in FitAI
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Muscles Worked
Dumbbell Fly primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Biceps20%
Shoulders20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Fly work?
Dumbbell Fly primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Fly suitable for beginners?
Dumbbell Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
