Dumbbell Floor Flye — how to, muscles worked, alternatives

How to do the Dumbbell Floor Flye

Lie on the floor, holding a dumbbell in each hand above your chest.
Turn your palms toward each other, keeping a slight bend in your elbows.
Slowly lower the weights out to the sides in a wide arc.
Stop when your upper arms lightly touch the floor.
Bring the dumbbells back up, squeezing your chest as you finish.

Full technique — 6 steps

Lie on your back on the floor with a dumbbell held above your chest in each hand.
Turn your palms to face each other and keep a slight, fixed bend in your elbows.
Lower the weights out to your sides in a wide arc without changing your elbow angle.
Descend until your upper arms lightly touch the floor without dropping the dumbbells onto it.
Bring the dumbbells back together along the same arc by drawing your upper arms inward.
Finish with the dumbbells above your chest without letting them drift behind your shoulders.

Common mistakes

Turning the flye into a press
Bending and straightening the elbows
Bouncing the arms off the floor
Letting shoulders roll forward
Bringing dumbbells too far back

Form cues

Slight elbow bend
Move through the shoulders
Match the same arc
Touch the floor lightly
Keep shoulders down and back

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Lying Svend Press Beginner
This exercise Dumbbell Floor Flye Beginner
Harder Dumbbell Flye Beginner
Harder Stability Ball Dumbbell Flye Intermediate

Too hard for now? Start with the Lying Svend Press.

Quick answers

What muscles does the Dumbbell Floor Flye work?

Primary: Mid chest 9/10. Also works: Upper chest 6/10, Front delts 5/10, Biceps 3/10, Rotator Cuff 3/10.

When should I do the Dumbbell Floor Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Dumbbell Floor Flye?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Dumbbell Floor Flye?

Cable machine: Lying Cable Flye, Mid Cable Flye. Resistance bands: Single Arm Resistance Band Chest Flye, Incline Resistance Band Flye. No equipment: Standing Bodyweight Flye. Weight plates: Incline Svend Press.