Dumbbell Flyes
A beginner strength exercise for the chest, done with a dumbbell.
How to do the 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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Dumbbell Flyes
One-Arm Flat Bench Dumbbell FlyeDumbbell · Beginner
Decline Dumbbell Bench PressDumbbell · Beginner
Decline Dumbbell FlyesDumbbell · Beginner
Dumbbell Bench PressDumbbell · Beginner
Dumbbell Bench Press with Neutral GripDumbbell · Beginner
Hammer Grip Incline DB Bench PressDumbbell · Beginner
Incline Dumbbell Bench With Palms Facing InDumbbell · Beginner
Incline Dumbbell FlyesDumbbell · Beginner
Questions
What muscles does the Dumbbell Flyes work?
Mainly the chest.
Is the Dumbbell Flyes good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Dumbbell Flyes?
Good alternatives that train the chest: One-Arm Flat Bench Dumbbell Flye, Decline Dumbbell Bench Press, Decline Dumbbell Flyes or Dumbbell Bench Press.
How many sets and reps of the Dumbbell Flyes should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).