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Dumbbell Floor Fly
Dumbbell floor fly is a chest isolation exercise performed lying on the floor, targeting pectoral muscles for strength and hypertrophy with a limited range of motion to enhance safety and reduce shoulder strain.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Triceps
Accessory Muscles
Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
6/10Anterior Delts
Triceps
3/10Biceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on your back on the floor with knees bent and feet flat for stability. Hold a dumbbell in each hand above your chest with arms extended but elbows slightly bent and palms facing each other.
- Inhale and slowly lower the dumbbells out to your sides in a wide arc until your upper arms or elbows touch the floor.
- Exhale and squeeze your chest to raise the dumbbells back up in the same arc to the starting position above your chest.
- Keep a slight bend in your elbows throughout the movement.
- Maintain control without letting the dumbbells touch at the top.
- Repeat for the desired repetitions while keeping your core engaged.
Coaching Tips
Form Cues
- Keep elbows slightly bent
- Squeeze chest at top
- Control the arc motion
- Engage core
- Avoid shoulder shrug
Breathing
Inhale as you lower the dumbbells and exhale as you raise them, bracing your core throughout.
Tempo
3-1-1
Range of Motion
Start with arms extended above chest; lower until upper arms contact floor; return to full arm extension without locking elbows.
Safety
Safety Notes
- Start with light weights to master form
- Stop if shoulder pain occurs
- Maintain slight elbow bend to protect joints
- Keep core tight to prevent back strain
- Consult doctor for pre-existing shoulder or arm injuries
Spotting
Spotting not required; the floor provides natural protection against excessive range.
Common Mistakes
- Locking out elbows
- Using momentum to swing weights
- Arching lower back
- Dropping weights too fast
- Overstretching shoulders beyond floor contact
When to Avoid
- Acute shoulder impingement
- Recent chest or shoulder injury
- Elbow joint issues
Flexibility Needed
- Shoulder horizontal adduction mobility
- Basic shoulder flexion range
Build Up First
- Familiarity with chest fly motion
- Ability to maintain stable supine position
Also known as
Floor Dumbbell Fly, Dumbbell Chest Fly on Floor, Lying Dumbbell Fly
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