Exercise guide
Dumbbell Incline Low Fly
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
The Incline Dumbbell Low Fly targets the upper pectoral fibers and anterior deltoids, using a specific lower-arc path to maximize the stretch and tension on the chest-shoulder tie-in.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 30 to 45-degree angle and sit with your back firmly against the pad and feet flat on the floor.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and rest them on your thighs.
- Kick the weights up to shoulder height and press them directly above your chest with a slight bend in your elbows.
How to do it
- Inhale and slowly lower the dumbbells out to the sides in a wide arc, keeping your hands slightly lower than shoulder level to emphasize the lower-to-mid chest fibers.
- Lower the weights until you feel a deep stretch in your pectorals, maintaining the fixed bend in your elbows throughout.
- Exhale and use your chest to pull the weights back to the starting position, following the same wide arc path.
- Stop the movement just before the dumbbells touch at the top to maintain constant tension on the muscles.
Form checklist
- Maintain a slight, fixed bend in the elbows to protect the joints and keep tension on the chest.
- Keep your shoulder blades retracted and pinned against the bench throughout the entire set.
- Avoid arching your lower back excessively; keep your core engaged and spine neutral.
- Ensure the movement occurs only at the shoulder joint, not the elbows.
Pro tips
- Focus on the mind-muscle connection by imagining you are hugging a wide barrel to keep the arc consistent.
- At the bottom of the movement, pause for a split second to maximize the stretch on the upper pectoral fibers.
- Keep your wrists neutral and strong; do not let the weight pull your wrists into extension.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
- Perform a 1.5-rep variation by lowering fully, coming up halfway, lowering again, and then returning to the top.
Frequently asked
- What muscles does the dumbbell incline low fly work?
- The dumbbell incline low fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell incline low fly?
- The dumbbell incline low fly uses dumbbell.
- Is the dumbbell incline low fly good for beginners?
- The dumbbell incline low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.