Dumbbell Low Fly
Sculpt your chest with Dumbbell Low Flyes! Target and tone your pectoral muscles with this effective exercise.
The Dumbbell Low Fly is a compound exercise that mainly works the chest, with help from the shoulders and biceps. You'll need: dumbbells.
Required Equipment
Dumbbell Low Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Dumbbell Low Fly Variations and Alternatives
How to do the Dumbbell Low Fly
Stand with your feet shoulder-width apart and knees slightly bent for stability.
Hold a dumbbell in each hand with your palms facing forward and arms extended out to your sides at about a 45-degree angle from your body. This is your starting position.
Without bending your elbows, slowly bring the dumbbells up and toward each other in a wide, arcing motion, keeping the angle in your elbows fixed.
Continue lifting the weights until the dumbbells are nearly touching above your lower chest. Pause briefly at the top of the movement.
Slowly reverse the arc, returning the dumbbells back to the starting position with control.
Avoid swinging the weights or using momentum; the movement should be performed using the chest muscles.
Repeat the movement for the desired number of repetitions and sets.
Ensure that the movement is slow and controlled, and the focus is on squeezing the chest muscles as the weights are brought together. Avoid letting the dumbbells drop during the descent to maintain tension on the chest throughout the exercise.
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Dumbbell Low Fly FAQs
What muscles does the Dumbbell Low Fly work?
The Dumbbell Low 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 Low Fly?
Dumbbells.
Is the Dumbbell 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 Low Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Low Fly variations and alternatives?
Similar exercises include the Alternating Band Low Chest Fly, Banded-Handle Pec Fly, Band Low Fly and Alternating Bodyweight Standing Chest Fly.
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