Dumbbell Half Fly
The Dumbbell Half Fly mainly works the chest, with help from the shoulders and biceps. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Half Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
How to do the Dumbbell Half Fly
Lie back flat on an exercise bench holding a dumbbell in each hand directly above your chest.
Keep a slight, fixed bend in your elbows and maintain flat contact with your feet on the floor.
Lower the dumbbells out to the sides in a wide arc until your arms are parallel to the floor.
Pause briefly at the bottom halfway point, then squeeze your chest to bring the weights back up to the starting position.
Dumbbell Half Fly FAQs
What muscles does the Dumbbell Half Fly work?
The Dumbbell Half Fly mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Half Fly?
Dumbbells and exercise bench.
What workout day should the Dumbbell Half Fly go on?
It belongs on push day in a push/pull/legs routine.
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