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Last updated March 5, 2026
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chest
Floor Fly (Dumbbell)
Lie on the floor and perform a dumbbell fly with a limited range of motion to protect the shoulders.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chestupper chest
Secondary
front shouldersbiceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on the floor with knees bent and feet flat on the ground.
- Hold a dumbbell in each hand above your chest with palms facing each other.
- Maintain a slight bend in your elbows throughout the movement.
- Step 2Execution
- Slowly lower the dumbbells out to your sides in a wide arc.
- Lower until your upper arms and elbows contact the floor.
- Pause briefly when your arms touch the floor — this eliminates the stretch reflex.
- Squeeze your chest muscles to bring the dumbbells back up and together above your chest.
- Step 3Tips
- The floor limits the range of motion, reducing shoulder strain compared to a bench fly.
- The brief pause on the floor eliminates momentum, making each rep harder.
- Keep your core engaged and lower back pressed into the floor.
- This is an excellent variation for those with shoulder sensitivity.
- Focus on the chest squeeze at the top of each rep.