Floor dumbbell fly

A isolation exercise for the chest, with help from the front delts. Equipment: dumbbells.

Orbit

Drag to rotate

WorksChestFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie on the floor, knees bent, dumbbells over the chest.
Open until the upper arms touch the floor
Squeeze back up

Muscles worked

Floor dumbbell fly: 3D figure mid-rep with the chest highlighted

Chest · main
Front delts

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all floor dumbbell fly alternatives.

Band chest flyResistance bands
Cable flyCable machine
Cable press-aroundCable machine
Decline dumbbell flyDumbbells and Flat bench
Dumbbell flyDumbbells and Flat bench
High-to-low cable crossoverCable machine

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Machine chest pressChest press machine
Pec deck flyPec deck

Put the floor dumbbell fly in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser