---
title: "Dumbbell Leaning Fly"
description: "Sit on a bench holding a dumbbell in each hand, with your arms hanging down by your sides and feet flat on the floor."
locale: en
slug: dumbbell-leaning-fly
url: "https://hi.fitness/exercises/dumbbell-leaning-fly"
primaryMuscle: "Side delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/33894e36-dumbbell-leaning-fly.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Leaning Fly

Sit on a bench holding a dumbbell in each hand, with your arms hanging down by your sides and feet flat on the floor.

## How to do it

1. Sit on a bench holding a dumbbell in each hand, with your arms hanging down by your sides and feet flat on the floor.
2. Lean your torso slightly forward, keeping your back straight. Raise both arms out to your sides at shoulder height, maintaining a slight bend in your elbows.
3. Lower the dumbbells down to your sides and repeat for the desired number of repetitions.

## Form tips

- Avoid using momentum; focus on a slow and controlled movement.
- Maintain a slight bend in your elbows to protect your joints.
- Breathe steadily, exhaling as you bring the dumbbells across your body and inhaling as you extend them back out.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Cable Bent Over One Arm Lateral Raise](https://hi.fitness/exercises/cable-bent-over-one-arm-lateral-raise) - Side delts · Cable
- [Cable Seated Rear Lateral Raise](https://hi.fitness/exercises/cable-seated-rear-lateral-raise) - Side delts · Cable
- [Cable Lateral Raises](https://hi.fitness/exercises/cable-lateral-raises) - Side delts · Cable
- [Machine Lateral Raise](https://hi.fitness/exercises/machine-lateral-raise) - Side delts · Machine
- [Dumbbell One Arm Lateral Raise](https://hi.fitness/exercises/dumbbell-one-arm-lateral-raise) - Side delts · Dumbbell
- [Leaning Dumbbell Lateral Raise](https://hi.fitness/exercises/leaning-dumbbell-lateral-raise) - Side delts · Dumbbell
- [Cable Leaning Lateral Raise](https://hi.fitness/exercises/cable-leaning-lateral-raise) - Side delts · Cable
- [Incline Lateral Raises Dumbbell](https://hi.fitness/exercises/incline-lateral-raises-dumbbell) - Side delts · Dumbbell