How to do the Dumbbell Fly
Lie on a flat bench holding the dumbbells over your chest, palms facing each other.
Bend your elbows slightly and keep that angle throughout.
Open your arms slowly out to the sides until you feel a stretch in your chest.
Bring the dumbbells back up in an arc, as if hugging a barrel.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Fly doesn’t suit your gym or your joints.
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