Low Incline Dumbbell Fly
A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
- Body part
- Chest: all exercises
- Movement
- Adduction: all exercisesalsoFlexion: all exercises
What it trains
- Chest Upper, Primary, 85%
- Front Deltoid, Primary, 85%
- Chest Lower, Secondary, 50%
- Chest Middle, Secondary, 50%
- Forearm Flexors, Stabilizer, 25%
- Teres Minor, Stabilizer, 25%
How to perform
Lie back on an inclined bench with your head, back and pelvis supported and both feet on the floor.
Hold one dumbbell in each hand beside your hips, with palms facing forward and elbows slightly bent.
Raise both arms forward and inward in a curved path until the dumbbells approach each other in front of your chest.
Keep the elbow angle nearly unchanged, pause briefly, then lower the dumbbells along the same path to the low starting position.
Tips
Use a load you can control throughout the low-to-high arc.
Keep your back against the bench rather than arching to finish the lift.
The demonstrated low arm path is distinct from a wide fly starting at shoulder height.
Common mistakes
Turning the movement into a curl or press by repeatedly bending and straightening the elbows.
Swinging the dumbbells forward or lifting the torso away from the bench.
Forcing the arms behind the body or through shoulder discomfort.
Related exercises
Alternatives · 1
Incline Dumbbell Bench Press
An inclined-bench dumbbell press can serve the same chest-strengthening purpose, but adds active elbow extension instead of maintaining the low fly's elbow angle.
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