Dumbbell Flys

How to do the Dumbbell Flys

While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at all times.

A spotter is optional and should stand behind the participant with hands on the trainers wrists or elbows.

Chest Dumbbell Fly's Video

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Anterior Deltoid ,Shoulder
  • Shoulders
  • Arms
  • Isolation
  • Dumbbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
32.7 lbs23.5 41.8 lbs

What is a good starting weight?

Based on an average weight lifted of 32.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.


Workouts Plans with Dumbbell Flys

Purpose Type Level
Muscular Definition Beginner
Sport Specific Advanced
Muscular Definition Advanced
Muscular Definition Intermediate
Strength Beginner
Sport Specific Advanced
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.