Chest · Dumbbell
Dumbbell Chest Flyes
How to do the dumbbell chest flyes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
See it in motion
How to do it
Lie flat on a bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest, then bring them back together above your chest.
- 1Feel a stretch across your chest as you open your arms wide
- 2Keep a slight bend in your elbows and squeeze your pecs as you bring the weights together
- 3Maintain constant tension through the range of motion
Common mistakes
- Avoid dropping your elbows below your torso; control the arc
- Don't let your shoulders roll forward; keep chest open
- Avoid locking your elbows; maintain a soft bend
Muscles worked
The dumbbell chest flyes mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
Kovo programs the dumbbell chest flyes for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the barbell bench press
- How to do the leverage machine bench press
- How to do the cable chest flyes
- How to do the chest dip
- How to do the machine chest press
- How to do the close-grip bench press
Last reviewed April 2026.