How to do the Dumbbell Incline Fly
Dumbbell Incline Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Incline Fly demonstration · © GymiaFit
Dumbbell Incline Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Incline Fly step by step
- 1Set an incline bench to a 45-degree angle.
- 2Sit on the bench with a dumbbell in each hand, palms facing each other.
- 3Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
- 4Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- 5Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Incline Fly — questions
What muscles does the Dumbbell Incline Fly work?
The Dumbbell Incline Fly primarily targets the Pectorals. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Incline Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Incline Fly?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.