---
title: "Dumbbell Floor Fly"
description: "Begin by lying on your back on the floor with your legs straight on the floor."
locale: en
slug: dumbbell-floor-fly
url: "https://hi.fitness/exercises/dumbbell-floor-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d12d9a5e-dumbbell-floor-fly.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Floor Fly

Begin by lying on your back on the floor with your legs straight on the floor.

## How to do 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.

## Form tips

- Perform the movement in a slow and controlled manner to maximize muscle engagement.
- Exhale as you lift the dumbbells back up and inhale as you lower them.
- Avoid allowing the dumbbells to touch at the top to maintain tension in the chest muscles.

## Similar exercises

- [Pec Deck Fly Machine](https://hi.fitness/exercises/pec-deck-fly-machine) - Mid chest · Machine
- [Machine Fly](https://hi.fitness/exercises/machine-fly) - Mid chest · Machine
- [Cable Middle Fly](https://hi.fitness/exercises/cable-middle-fly) - Mid chest · Cable
- [Cable Low Fly](https://hi.fitness/exercises/cable-low-fly) - Mid chest · Cable
- [Cable Upper Chest Crossover](https://hi.fitness/exercises/cable-upper-chest-crossover) - Mid chest · Cable
- [Flat Bench Cable Fly](https://hi.fitness/exercises/flat-bench-cable-fly) - Mid chest · Cable
- [Cable Lying Fly](https://hi.fitness/exercises/cable-lying-fly) - Mid chest · Cable
- [Cable Standing Up Straight Crossovers](https://hi.fitness/exercises/cable-standing-up-straight-crossovers) - Mid chest · Cable