Dumbbell Incline Low Fly
Target your upper chest with the Dumbbell Incline Low Fly. Build a bigger, stronger chest with controlled reps!
The Dumbbell Incline Low Fly is a compound exercise that mainly works the shoulders, with help from the chest and biceps. You'll need: dumbbells and incline bench.
Required Equipment
Dumbbell Incline Low Fly Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head); Biceps (biceps brachii); Chest (pectoralis major, sternal head)
Dumbbell Incline Low Fly Variations and Alternatives
How to do the Dumbbell Incline Low Fly
Set an incline bench to a 30-45 degree angle.
Sit on the bench with a dumbbell in each hand, and lean back.
Start with your arms extended slightly below shoulder level, palms facing up, and the dumbbells parallel to each other.
With a slight bend in your elbows, lower the weights down and out to the sides of your body in a wide arc, keeping the angle in your elbows fixed.
Once the dumbbells are level with your chest or you reach a comfortable stretch, reverse the motion, bringing the weights back up and together in the same wide arc.
Squeeze your chest muscles at the top of the movement.
Repeat for the desired number of repetitions.
Remember to keep the movement controlled, avoid bouncing the weights at the bottom, and don’t let the dumbbells touch at the top to keep tension on your chest muscles. Ensure that you select a weight that allows you to perform the exercise with proper form.
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Dumbbell Incline Low Fly FAQs
What muscles does the Dumbbell Incline Low Fly work?
The Dumbbell Incline Low Fly mainly works the shoulders, with help from the chest and biceps. The main muscles are the anterior deltoid.
What equipment do you need for the Dumbbell Incline Low Fly?
Dumbbells and incline bench.
Is the Dumbbell Incline Low Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Incline Low Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Low Fly variations and alternatives?
Similar exercises include the Band Incline Fly, Alternating Dumbbell Incline Fly, Dumbbell Incline Alternative Fly and Dumbbell Floor Lying Fly.
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