Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Dumbbell
Dumbbell Leaning Fly
Dumbbell Leaning Fly is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius
How to do 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.
- 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.
- 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.
Dumbbell Leaning Fly alternatives
More delts exercises
Dumbbell Leaning Fly FAQ
What muscles does Dumbbell Leaning Fly work?
Dumbbell Leaning Fly mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.
What equipment do you need for Dumbbell Leaning Fly?
You need a dumbbell.
How many sets and reps of Dumbbell Leaning Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Leaning Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Leaning Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Leaning Fly?
Other exercises for the delts include Reverse Machine Fly, Reverse Machine Fly (Variation 2), Cable Leaning Lateral Raise and Suspension Trainer With Grips Split Fly.
For developers
Use Dumbbell Leaning Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_C5GTJO" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_C5GTJO", "name": "Dumbbell Leaning Fly", "model": "male", "target": "Delts", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_C5GTJO/mp4-720.mp4?…", "poster": "https://…/ex_C5GTJO/poster.jpg?…" } }