Dumbbell Incline Fly

Technique

Lie on an incline bench holding a dumbbell in each hand above your upper chest with a slight bend in your elbows. Lower your arms out to the sides in a wide arc until you feel a stretch across your chest. Bring the dumbbells back together above your chest by squeezing your pecs. Keep the bend in your elbows fixed throughout.

Steps

1. Set the bench to a low-to-moderate incline and plant your feet firmly
2. Hold the dumbbells above your upper chest with your palms facing inward
3. Set a slight bend in your elbows and keep it fixed
4. Lower the dumbbells out to the sides in a controlled wide arc
5. Stop at a comfortable chest stretch without dropping your elbows excessively
6. Squeeze your pecs to bring the dumbbells together above your chest

Common mistakes

• Changing the elbow bend and turning the fly into a press
• Lowering the dumbbells too far below the shoulders
• Using momentum to swing the dumbbells together
• Setting the bench so steep that the shoulders dominate

Variations

• Low-incline dumbbell fly
• Neutral-grip incline dumbbell fly
• Single-arm incline dumbbell fly
• Incline dumbbell fly with a pronated grip

FAQ