Dumbbell Fly
The Dumbbell Fly primarily works the Pectoralis Major (Clavicular), Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), Serratus Anterior and stabilizer support from the Biceps Brachii (Long Head), Pectoralis Minor, Rectus Abdominis, Transverse Abdominis, Triceps (Long Head), Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Fly is an intermediate isolation exercise performed with dumbbell, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Clavicular), Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), Serratus Anterior. This is a bilateral pushing movement, meaning both sides work together to generate force.
Chest isolation exercise performed lying flat with dumbbells in an arcing motion.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), Serratus Anterior |
Muscles Worked
The Pectoralis Major (Clavicular), and Pectoralis Major (Sternal) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular), and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Pectoralis Minor, Rectus Abdominis, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp two dumbbells.
- Lie supine on bench.
- Support dumbbells above chest with arms fixed in slightly bent position.
- Internally rotate shoulders so elbows point out to sides.
Execution
- Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position.
- Bring dumbbells together in wide hugging motion until dumbbells are nearly together.
- Repeat.
Comments
- Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position.
- Keep elbows at fixed angle, only slightly bent.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Clavicular), Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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