Dumbell Flye

The dumbell flye, often spelt "dumbell fly" or "dumbell flies" are an isolated exercise that emphasises your pecs.


How to perform the dumbell flye

  1. Lie on the bench holding the dumbells in front of your shoulders, palms facing inwards, and dumbells almost touching each other.
  2. Keeping your arms locked (either straight or slightly bent), extend your arms out to either side until the dumbells are level with your body
  3. Slowly raise them back to the starting position. Be sure to keep your elbows locked at the same angle.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps

For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles

Pectoralis Major, Sternal (Chest - lower pecs)

Secondary Muscles

  • Pectoralis Major, Clavicular (Chest - upper pecs)
  • Deltoid, Anterior (Shoulder - front)
  • Biceps Brachii, Short Head (Biceps)
  • Triceps Brachii (Triceps)
  • Pectoralis Major, Clavicular (Chest - upper pecs)
  • Pectoralis Minor (Chest/shoulder)
  • Rhomboids (Back - middle)
  • Levator Scapulae (Shoulder - upper)
  • Latissimus Dorsi (Lats - outer back)
  • Teres Major (Lats - outer back)

Stabilizer Muscles
  • Triceps Brachii (Triceps)
  • Biceps Brachii (Biceps)
  • Brachialis (Lower biceps/side of arm)
  • Wrist Flexors (Inner forearm)

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