Dumbbell Incline Low Fly - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Incline Low Fly

Step by step instructions, muscle activation and variants for the Dumbbell Incline Low Fly.

MediumUpper chest

About this exercise

The Dumbbell Incline Low Fly is a chest isolation exercise performed on an incline bench where the dumbbells arc upward from a low starting position below the chest line, effectively targeting the upper pectoral fibers. The low-to-high arc increases the stretch at the bottom and maximises tension on the upper chest throughout the movement.

How to Perform

  • Set an adjustable bench to a low incline (15–30 degrees) and sit back holding a dumbbell in each hand
  • Lower the dumbbells out to the sides and slightly below chest level with a slight bend in the elbows
  • Keep your chest up and shoulder blades retracted against the pad
  • Arc the dumbbells upward and inward, squeezing the upper chest at the top
  • Hold the contraction briefly at the top before slowly lowering back to the starting position
  • Maintain a controlled tempo throughout and avoid letting the shoulders roll forward

Muscle Activation

Primary
Upper chest
Secondary
Front shouldersMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Incline Low Fly

The Dumbbell Incline Low Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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