Dumbbell Incline Alternate Fly

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench with a dumbbell in each hand, then lie back and extend both arms directly above your chest.
3. Use a neutral grip with palms facing each other and maintain a slight bend in the elbows.
4. Plant your feet firmly on the ground and retract your shoulder blades into the bench.

How to do it

1. Lower one dumbbell out to the side in a wide arc while keeping the other arm perfectly still and extended.
2. Inhale as you lower the weight over a 2-3 second tempo until you feel a deep stretch in your upper chest.
3. Exhale and use your chest to pull the weight back to the starting position, following the same wide arc.
4. Repeat the movement with the opposite arm, alternating sides for the duration of the set.

Form checklist

• Maintain a slight, fixed bend in the elbows to protect the joints and keep tension on the muscle.
• Keep your back and head pressed firmly against the bench throughout the entire set.
• Avoid letting the dumbbells drop significantly below shoulder level to prevent excessive joint strain.
• Ensure the stationary arm remains locked in place while the active arm is moving.

Pro tips

• Visualize 'hugging a large tree' to maintain the correct arc and maximize pectoral engagement over the deltoids.
• Focus on the mind-muscle connection by squeezing your upper chest hard at the peak of the movement.

Make it harder

• Add a 2-second isometric pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to further challenge the muscle fibers.

Frequently asked

What muscles does the dumbbell incline alternate fly work?

The dumbbell incline alternate fly primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline alternate fly?

The dumbbell incline alternate fly uses dumbbell.

Is the dumbbell incline alternate fly good for beginners?

The dumbbell incline alternate fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques