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Visual demonstration of the Dumbbell Floor Fly exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders
Equipment
Dumbbells
Exercise guide

Dumbbell Floor Fly

3 steps Updated 29/08/2026

Dumbbell Floor Fly is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. Begin by lying on your back on the floor with your legs straight on the floor. Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
  2. Slowly lower the dumbbells out to your sides in a wide arc, keeping a slight bend in your elbows. Lower until your upper arms slightly touch the floor.
  3. Bring the dumbbells back up to the starting position by squeezing your chest muscles, maintaining the slight bend in your elbows throughout the movement.
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Last updated: 29/08/2026

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Dumbbell Floor Fly

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