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How To Do The Dumbbell Floor Fly Exercise

The dumbbell floor fly is an exercise meant to help strengthen and develop the chest, triceps and shoulders. The primary muscle group being exercises is the chest but the secondary muscle groups include the front of the shoulders and triceps (back of the upper arms).

The important thing you have to remember about the dumbbell floor fly is to keep your chest muscles contracted for the duration of the movement. By keeping constant tension on your chest you will get the most benefit from the dumbbell floor fly.

How to do the dumbbell floor fly exercise - Starting position

How to do the dumbbell floor fly exercise - Bottom position

Position for the dumbbell floor fly exercise

Place two dumbbells about 3 to 4 apart so there is enough room for you to lie down. Lie down with your back flat against the floor with your head level and eyes looking forward. Bend your knees at a 45 degree angle. With each hand, grab a dumbbell and press it up until your arms are fully extended and the dumbbells are in front of you. Turn the dumbbells so your palms are facing each other. Retract your shoulder blades until the backs of your shoulders are flush with the floor. Puff your chest out slightly.    

How to perform the dumbbell floor fly exercise

Slowly lower the weight using an arc motion with each arm. Keep your arms slightly bent while lowering the weight. Once your elbows touch the floor, stop and pause for a second before moving the weight back up to the start position. Contract your chest and try to imagine you are hugging a big tree. Bring the weight back up, contract your chest and repeat the movement.


Breathe in as lower the weight and breathe out as you bring the weight back up to the start position.  

Important points for the dumbbell floor fly exercise

·         Do not keep your arms straight. Bend at the elbow until your arms are at a slight angle. Keep your elbows bent at all times, even at the top part of the movement.

·         Make sure you contract your chest throughout the entire movement, especially at the top.

·         Don’t allow your hands to touch the floor.

·         Pick a spot on the ceiling and focus in on it. Stare at the ceiling and concentrate on feeling your muscles.

Video for the dumbbell floor fly exercise

Related Exercises:

Dumbbell Floor Press Exercise

The Lying Dumbbell Triceps Extension Exercise (Aka: Skull Crushers)

Floor Dumbbell Pullover Exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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