Step by step instructions, muscle activation and variants for the Dumbbell Low Fly.
The dumbbell low fly is a chest isolation exercise where the arms travel in an upward arc from a low starting position, emphasising the lower portion of the chest. It can be performed lying on a decline bench or with a cable-like low arc motion to stretch and contract the lower pectoral fibres.
Common mistakes content is coming soon.
The Dumbbell 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.