How To Do Dumbbell Flies

YouTube Exercise Video

How To Do Dumbbell Flies

People have been looking for effective, safe ways to work the pectoral and other chest muscles, as they can be trouble areas to target with any real efficiency. Many of the traditional approaches tend to be potentially dangerous (such as dead lifting and bench pressing). Fortunately, in modernity, a lot of more practical, safe and effective sets have become popular. 

One such routine is known as dumbbell flies, and depending on the weight you plan to use, accessible to all experience levels. This is a safe set of exercises to perform alone, meaning you don’t need a spotter to ensure your safety and well-being. 

Of course, this isn’t an ideal set for someone with bad shoulder or elbow joint problems. 

What You Need 

All you need is a bench, two equally-weighted dumbbells, a good pair of gloves, and perhaps wrist braces if you’ve got any arthritic issues. If you have mild mid or lower back problems, some lumbar support wouldn’t hurt, but isn’t a requirement. 

Dumbbell Flies Muscles Worked

Action – Dumbbell Flies

  • Lay on the bench, gripping both dumbbells, feet firmly on the ground. 
  • For your starting position, extend your arms in a T-pose, and then bend your elbows to about 60 degrees, give or take. Turn your palms inward toward you. 
  • Keeping your elbows bent at this angle, move the dumbbells up and inward until they’re over your chest, touching. 
  • Hold this position for a second or so, and then lower back down to the starting position. 


Don’t do this in rapid “swinging” motions. These should be slow and deliberate, and this includes lowering back to the start position. Never, ever let gravity do this work for you. Don’t “clink” the weights together as you raise them either. 

Consult your doctor before trying these if you have shoulder or joint problems. Wear wrist braces if you have severe arthritis. Don’t overdo the weight. 

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