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All exercises

Dumbbell incline fly

Intermediate

Dumbbell incline fly is a isolation dumbbell exercise for the chest, also working the front delts.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Set an incline bench to a 45-degree angle.
  2. 2Sit on the bench with a dumbbell in each hand, palms facing each other.
  3. 3Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
  4. 4Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  5. 5Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell flyDumbbell
  • Dumbbell incline fly on exercise ballDumbbell
  • Dumbbell decline flyDumbbell
  • Hyght dumbbell flyDumbbell
  • Cable decline flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell decline one arm flyDumbbell
Logged today · 90 seconds restDumbbell incline fly

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  • Band bench pressResistance band
  • Band chest flyResistance band