Dumbbell Fly

The Dumbbell Fly is a compound movement that trains the chest with help from biceps and front delts. This guide covers the setup, the execution, the mistakes worth fixing early, and how to program it.

DumbbellIntermediateCompound

Updated 2026-10-20 · Written by the Metal Strength coaching team from the movement itself, and reviewed against the exercise library.

Dumbbell Fly, performed through a full range of motion.

A fly opens the arms wide and brings them back together in an arc, keeping the elbow angle fixed so the work stays on the chest alone. That long stretch under load is something a press cannot give you, which is why flyes earn a place alongside them rather than instead of them.

Who it is for. Best once you have a pressing base. Program it after your compound pressing, as the movement that finishes the muscle off.

Muscles worked

The prime mover here is the chest, with biceps and front delts assisting — which is why this movement earns its place as more than a single-muscle exercise.

How to do it

Take a dumbbell and set a slight bend in your elbows — then keep that exact angle for every rep of the set.
Set your shoulder blades back and down so the movement happens at the shoulder, not by shrugging.
Start with your arms open and the chest already under tension.
Bring your hands together in a wide hugging arc, thinking about squeezing the chest rather than moving your hands.
Pause at peak contraction for a beat.
Open back out slowly until you feel a strong but comfortable stretch, and stop there.

Breathing. Breathe in as you open out, out as you bring your hands together.

Form cues that matter

Fixed elbow angle — if it changes, it has become a press.
Hug, do not push.
Control the stretch; do not fall into it.
Bending and straightening the elbows, turning it into a press
Dropping too deep into the stretch with heavy weight

Common mistakes

The mistake	Do this instead
Bending and straightening the elbows, turning it into a press	Lock the elbow angle at the start and lighten the load until you can hold it.
Dropping too deep into the stretch with heavy weight	Stop at a strong stretch, not at your end range; the shoulder joint is vulnerable here.
Shrugging the shoulders up to help	Pull the blades down before the set and keep them there.

What makes this variation different

The Dumbbell Fly is a specific version of this movement, and the details in its name change how it should be performed.

Dumbbells let each side work independently, which exposes and fixes imbalances, and they allow a more natural path than a fixed bar. Expect to use less total weight than the barbell version.

Sets, reps and rest

Goal	Sets	Reps	Rest
Strength	3-5	10-12	60-90 s
Muscle growth	3-4	10-20	60-90 s
Endurance	2-3	20-30	60-90 s

6-12Weekly sets
3-1-1Tempo
60-90 sRest

How to progress

Add reps before you add weight. Stay at the same load until you reach the top of your rep range on every set, then increase the resistance and drop back to the bottom of the range. The Dumbbell Fly responds better to accumulated quality reps than to heavy jumps.

Strength standards

How much you should be lifting on the Dumbbell Fly, as a multiple of your bodyweight, from a first attempt through to a competitive standard.

Level	Male	Female
Beginner	0.1x	-
Novice	0.18x	-
Intermediate	0.28x	-
Advanced	0.4x	-
Elite	0.5x	-

Check your numbers in the strength calculator

Variations and alternatives

If you do not have the equipment, or you simply want to rotate the stimulus, these 8 movements train the chest in a similar way.

Lever Pec Deck Fly — Machine
Cable Middle Fly — Cable
Band Face Pull — Resistance band
Arm Crossover — Bodyweight
Band Bent Over Rear Lateral Raise — Resistance band
Band High Fly — Resistance band
Cable Decline Fly — Cable
Cable Incline Fly — Cable

Safety

Key takeaways

Fixed elbow angle — if it changes, it has become a press.
Hug, do not push.
Work in the 10-20 rep range for muscle growth, leaving a rep or two in reserve on most sets.
Full range of motion on the Dumbbell Fly matters more than the weight on it.
Progress gradually and keep technique identical as the load goes up.

Go deeper

FAQ

What muscles does the Dumbbell Fly work?

It works the chest as the prime mover, with biceps and front delts assisting. The midsection also works throughout to keep you stable.

How many sets and reps should I do on the Dumbbell Fly?

Three to four working sets of 10-20 reps suits most people training for muscle growth, leaving one or two reps in reserve. Across all the exercises that train this muscle, 6-12 hard sets a week is a productive range.

Is the Dumbbell Fly good for beginners?

Yes, provided you start light enough to own the technique. Spend the first few weeks on the movement itself with a load you could do several more reps with, and add weight only once the pattern is automatic.

What can I do instead of the Dumbbell Fly?

Lever Pec Deck Fly, Cable Middle Fly and Band Face Pull all train the chest in a similar way, so any of them works as a substitute when the equipment is taken or you want to rotate the stimulus.

What equipment do I need for the Dumbbell Fly?

This version uses a dumbbell. The pattern matters more than the tool, though — the alternatives above cover the same movement with whatever you have available.

What is a good Dumbbell Fly?

The table above gives the standards as a multiple of bodyweight, from beginner through to elite. Compare your best set against your own bodyweight rather than against the person next to you.

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Track your sets, reps and progress on the Dumbbell Fly — free, with every exercise in the library.