Dumbbell Flyes
- Primary musclesChest
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Flyes".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSit on a bench with a dumbbell on each thigh, palms facing each other.
Lie back and kick the weights up with your thighs, then extend your arms above your shoulders with a neutral grip. This is your start position.
Soften your elbows slightly and keep that bend fixed for the whole set.
Open your arms out to the sides in a wide arc until you feel a stretch across your chest, going only as far as your shoulders comfortably allow.
Exhale and bring the dumbbells back up along the same arc, squeezing your chest as if hugging a large barrel.
Repeat for the planned reps, keeping both arms on matching paths.
Going too heavy turns the fly into a press. Pick a weight that lets you keep the elbow bend constant.
For a change of feel, try the exercise with palms turned to face forward.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.