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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.