Dumbbell Floor Fly

Dumbbell Floor Fly


This exercise involves lying on the floor with dumbbells in hand and performing a fly motion, bringing the weights together above the chest and then lowering them back down to the starting position. It primarily targets the chest muscles.

Muscle Group

Equipment Required

Dumbbell Floor Fly Instructions

  1. Start by lying flat on your back on the floor with your knees bent and feet flat on the ground.
  2. Hold a dumbbell in each hand with your arms extended straight up towards the ceiling.
  3. Slowly lower your arms out to the sides, keeping a slight bend in your elbows, until your arms are parallel to the floor.
  4. Pause for a moment, then slowly bring your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Floor Fly Form & Visual

Dumbbell Floor Fly

Dumbbell Floor Fly Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Helps to improve upper body strength and muscle definition
  • Can be done with a variety of weights to increase or decrease intensity
  • Engages the stabilizer muscles in the shoulders and arms
  • Can be done at home or in the gym with minimal equipment

Dumbbell Floor Fly Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps

Dumbbell Floor Fly Variations & Alternatives