Chest · Dumbbell
Dumbbell Floor Fly
How to do the dumbbell floor fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie on your back on the floor with a dumbbell in each hand pressed over your chest, palms facing each other and a slight bend in your elbows. Open your arms wide and lower the dumbbells until your upper arms touch the floor, then squeeze your chest to bring them back together over your chest.
- 1A stretch across your chest as your arms open toward the floor
- 2Your chest squeezing the dumbbells back together at the top
- 3Your elbows holding a steady slight bend the entire time
Common mistakes
- Bending your elbows more to turn it into a press
- Crashing your arms into the floor at the bottom
- Arching your back hard to force the weights up
Muscles worked
The dumbbell floor fly mainly works the mid chest, with the front delts, upper chest, and lower chest assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- TricepsMinor
- ForearmsMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell floor fly 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 June 2026.