Chest
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Flyes
Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
No secondary muscle group is listed for this variation.
Strength
Movement pattern: chest fly. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
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View workout4-Day Upper Lower Split
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View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Decline Dumbbell Flyes
Decline Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseIncline Dumbbell Flyes
Incline Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseIncline Dumbbell Flyes - With A Twist
Incline Dumbbell Flyes - With A Twist is a beginner-friendly chest exercise performed with dumbbells.
View exerciseOne-Arm Flat Bench Dumbbell Flye
One-Arm Flat Bench Dumbbell Flye is a beginner-friendly chest exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Flyes.
What muscles does Dumbbell Flyes work?
Dumbbell Flyes primarily trains the chest.
Is Dumbbell Flyes beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Dumbbell Flyes?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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