How to Do the Dumbbell Fly: Form, Starting Weight, Sets
The Dumbbell Fly is a dumbbell exercise that mainly works your chest. Beginners start with 2 sets of 12–15 reps and add 1 kg once every set hits the target.
Form in 3 steps
- Lie on a bench holding the dumbbells over your chest, palms facing each other and elbows slightly bent.
- Breathe in and open your arms out to the sides in a wide arc, lowering only until you feel a stretch in your chest.
- Breathe out and bring them back up the same way, like you're hugging a big tree. Keep the same elbow angle the whole way.
Common mistakes
- Opening your arms too far: this can strain your shoulders. Stop when your elbows are about level with your torso.
- Bending and straightening your elbows: it turns into a press. Lock in the bend and move from there.
- Going heavy and fast: momentum does the work instead of your chest. Go light and lower slowly.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 6kg |
| 60 kg woman, beginner | 3kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 1 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your shoulder bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Dumbbell Fly to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Dumbbell Fly?
DailyFit starts beginners at about 8% of body weight (65% of that for women). That is about 6 kg for a 70 kg man and 3 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Where should I feel the Dumbbell Fly?
You should feel a stretch across the outer chest on the way down and a squeeze in the middle of your chest as your arms come together. If the front of your shoulders hurts, shorten your range, and if it keeps hurting, stop and see a professional.
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