Dumbbell Incline Chest Internally Rotated Fly
Target your upper chest with this fly variation! Focus on controlled movements & proper form to maximize muscle engagement.
The Dumbbell Incline Chest Internally Rotated Fly is a compound exercise that mainly works the chest, with help from the shoulders and biceps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Chest Internally Rotated Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Dumbbell Incline Chest Internally Rotated Fly Variations and Alternatives
How to do the Dumbbell Incline Chest Internally Rotated Fly
Set an incline bench to a 30-45 degree angle.
Sit on the bench with a dumbbell in each hand, resting them on your thighs.
Lean back and bring the dumbbells to the sides of your chest, palms facing forward.
Press the dumbbells up over your chest as if you are performing an incline dumbbell press, but stop just short of locking out your elbows.
With a slight bend in your elbows, lower the dumbbells to the sides in a wide arc, maintaining the twist in your wrists so that your palms face each other as they are lowered.
As you reach the bottom of the movement, your palms should be facing towards your body and the dumbbells are at chest level.
Squeeze your chest muscles and reverse the movement, bringing the dumbbells back to the top in a wide arc with the twist, palms ending facing forward.
Repeat for the desired number of repetitions, ensuring controlled motion throughout the entire exercise.
Remember to keep your chest up and your shoulders retracted throughout the movement to maximize the engagement of the chest muscles and minimize the risk of injury. Use a weight that allows you to complete the exercise with proper form while still challenging your muscles.
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Dumbbell Incline Chest Internally Rotated Fly FAQs
What muscles does the Dumbbell Incline Chest Internally Rotated Fly work?
The Dumbbell Incline Chest Internally Rotated Fly mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Incline Chest Internally Rotated Fly?
Dumbbells or incline bench.
Is the Dumbbell Incline Chest Internally Rotated 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 Chest Internally Rotated Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Chest Internally Rotated Fly variations and alternatives?
Similar exercises include the Alternating Dumbbell Incline Fly, Dumbbell Incline Alternative Fly, Dumbbell Decline Chest Fly and Dumbbell Decline Fly Twist.
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