Dumbbell Flyes
Dumbbell Flyes is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise – shoulder horizontal adduction
Exercise technique
- Bench
Lie on a flat bench with feet planted.
- Top start
Hold the dumbbells above your chest with palms facing each other.
- Arm angle
Set and maintain a slight elbow bend.
- Open
Inhale and open your arms sideways at chest level.
- Depth
Stop at a comfortable upper-arm range before your shoulders shift forward.
- Close
Exhale and bring the dumbbells above your chest along the same wide arc.
- Top
Bring your hands close without clashing and maintain the elbow bend on the next repetition.
Key technique points
- Use a fixed, small elbow bend.
- Stay in the chest plane.
- Choose a bottom range without forcing it.
- Open both arms equally.
- Do not bridge through your lower back.
- Do not strike the weights together at the top.
Common mistakes
Turning it into a press
Do not fold your elbows while opening and extend them while closing; perform the fly arc with fixed arm length.
Locking the elbows straight
Do not hyperextend your elbows to carry the long lever; maintain a small, comfortable bend.
Excessive depth
Do not force the dumbbells below the pad and pull your shoulders backward; reverse at a controlled limit.
Drifting behind the head
Do not move the fly toward your head like a pullover; follow the horizontal arc beside your chest.
Pulling the shoulders forward
Do not lose shoulder-blade support to bring your hands together; keep the shoulder girdle balanced.
Closing quickly
Do not forcefully clash the dumbbells; slow down and stop through chest contraction.
Frequently asked questions
Dumbbell Flyes: why is “Turning it into a press” a mistake?
Do not fold your elbows while opening and extend them while closing; perform the fly arc with fixed arm length.
Dumbbell Flyes: why is “Locking the elbows straight” a mistake?
Do not hyperextend your elbows to carry the long lever; maintain a small, comfortable bend.
Dumbbell Flyes: why is “Excessive depth” a mistake?
Do not force the dumbbells below the pad and pull your shoulders backward; reverse at a controlled limit.
Dumbbell Flyes: why is “Drifting behind the head” a mistake?
Do not move the fly toward your head like a pullover; follow the horizontal arc beside your chest.
Dumbbell Flyes: why is “Pulling the shoulders forward” a mistake?
Do not lose shoulder-blade support to bring your hands together; keep the shoulder girdle balanced.
Dumbbell Flyes: why is “Closing quickly” a mistake?
Do not forcefully clash the dumbbells; slow down and stop through chest contraction.
What should I focus on when doing Dumbbell Flyes?
Use a fixed, small elbow bend. Stay in the chest plane. Choose a bottom range without forcing it. Open both arms equally. Do not bridge through your lower back. Do not strike the weights together at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.