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
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
Dumbbell Chest Flyes strength standards
See how your dumbbell chest flyes ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM15 lb
Silvere1RM32.5 lb
Golde1RM57.5 lb
Platinume1RM85 lb
Diamonde1RM100 lb
Champione1RM115 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell chest flyes for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.