---
id: dumbbell_flyes
name: Dumbbell Flyes
status: complete
source: free-exercise-db
category: exercise
pattern:
- isolation
equipment:
- dumbbell
difficulty:
  technical_complexity: null
  strength_prerequisite: null
  mobility_prerequisite: null
muscles:
- id: pectoralis_major
  role: primary
- id: deltoid_anterior
  role: secondary
muscle_activation_studies:
  - source_id: solstad_2020
    doi: null
    n: 17
    population: "trained males"
    condition:
      load_pct_1rm: null
      implement: dumbbell
      elbow_angle_deg: 15
      phase: concentric
      notes: "Relative comparison only; flat dumbbell fly produced 16% lower pectoralis_major and 25% lower deltoid_anterior vs. barbell bench press (p<0.05). No absolute %MVIC reported."
    measurements:
      - muscle: pectoralis_major
        mean_pct_mvc: null
        sd: null
      - muscle: deltoid_anterior
        mean_pct_mvc: null
        sd: null
      - muscle: biceps_brachii
        mean_pct_mvc: null
        sd: null
  - source_id: botton_2020
    doi: null
    n: 13
    population: "strength-trained men"
    condition:
      load_pct_1rm: 60
      implement: dumbbell
      elbow_angle_deg: 15
      phase: full_rep
    measurements:
      - muscle: deltoid_anterior
        mean_pct_mvc: 18.8
        sd: null
      - muscle: deltoid_lateral
        mean_pct_mvc: 3.4
        sd: null
      - muscle: deltoid_posterior
        mean_pct_mvc: 2.5
        sd: null
  - source_id: tavares_2017
    doi: null
    n: 17
    population: "trained males"
    condition:
      load_pct_1rm: null
      implement: dumbbell
      elbow_angle_deg: 15
      phase: full_rep
      notes: "Relative comparison only; flat fly generated significantly higher pec_major_sternal activation than incline (d=1.07). No absolute %MVIC reported."
    measurements:
      - muscle: pec_major_sternal
        mean_pct_mvc: null
        sd: null

joint_rom_required:
  shoulder_horizontal_adduction_deg: 90
  elbow_flexion_deg: 15
  source: "Reiser 2017"

strength_curve:
  type: descending
  sticking_point: bottom_third
  peak_force_position: bottom
  notes: "Peak force at bottom where moment arm is maximized; tension drops to near zero at vertical lockout"

variations: []
progressions: []
alternatives: []
sources:
- title: "A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males"
  author: "Solstad et al."
  year: 2020
  doi: null
  source_id: solstad_2020
  credibility: rct
- title: "Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals"
  author: "Botton et al."
  year: 2020
  doi: null
  source_id: botton_2020
  credibility: rct
- title: "Journal of Exercise Physiologyonline — Electromyography of Dumbbell Fly Exercise Using Different Planes and Labile Surfaces"
  author: "Tavares et al."
  year: 2017
  doi: null
  source_id: tavares_2017
  credibility: rct
- title: free-exercise-db
  author: yuhonas (Public Domain)
  credibility: anecdotal
---

# Dumbbell Flyes

## Execution

1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The
   palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so
   you can hold them in front of you at shoulder width with the palms of your hands
   facing each other. Raise the dumbbells up like you're pressing them, but stop and
   hold just before you lock out. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower
   your arms out at both sides in a wide arc until you feel a stretch on your chest.
   Breathe in as you perform this portion of the movement. Tip: Keep in mind that
   throughout the movement, the arms should remain stationary; the movement should only
   occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and
   breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed
   amount of repetitions.