Dumbbell Fly

Free Weights / Beginner

2 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 36.30 lb
    average weight
  • 92.59 lb
    best weight
  • 129
    times logged
  • #28
    popularity rank

Average Sitewide Dumbbell Fly Weight

  • 37.24 lb
    average weight
  • 92.59 lb
    best weight
  • 110
    times logged
  • #24
    popularity rank

Average Male Dumbbell Fly Weight

  • 16.13 lb
    average weight
  • 20.00 lb
    best weight
  • 3
    times logged
  • #75
    popularity rank

Average Female Dumbbell Fly Weight

How to do the Dumbbell Fly:

Muscles Worked

Shoulders secondary Chest primary Muscles diagram

Details

The dumbbell fly is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders ...more

The dumbbell fly is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders.

The only dumbbell fly equipment that you really need is the following: dumbbells and flat bench. There are however many different dumbbell fly variations that you can try out that may require different types of dumbbell fly equipment or maye even require no equipment at all.

Learning proper dumbbell fly form is easy with the step by step dumbbell fly instructions, dumbbell fly tips, and the instructional dumbbell fly technique video on this page. The dumbbell fly is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell fly video, learn how to do the dumbbell fly, and then be sure and browse through the dumbbell fly workouts on our workout plans page!

Tips

  1. Use your thighs to help you lift the dumbbells.
  2. Your arms should remain stationary; only your shoulder joints should be in motion during the exercise.

Variations

  1. Try this exercise with your palms facing forward.
  2. Alternate your arms when curling the dumbbell.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

2 Reviews

  • AaronV
    over 4 years ago
    #

    These just destroy me, especially when I put them at the start of a workout and load up the weight.

  • Archangel76
    almost 2 years ago
    #

    Although the body chart shows that the Dumbbell Fly works out the shoulders and chest, you can still feel it in your triceps and biceps. For the beginner like myself, start with low weights and high reps to get the feel of your limits. Like any other exercise, pushing yourself too hard could lead to various injuries.

Equipment Needed

Tips

  1. Use your thighs to help you lift the dumbbells.
  2. Your arms should remain stationary; only your shoulder joints should be in motion during the exercise.

Variations

  1. Try this exercise with your palms facing forward.
  2. Alternate your arms when curling the dumbbell.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation