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Dumbbell Low Fly

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

MediumUpper chest

About this exercise

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.

How to Perform

  • Lie on a decline bench (or flat surface) holding a dumbbell in each hand
  • Begin with arms extended and slightly bent at the elbow, hands at the lowest point of the arc at your sides
  • Arc the dumbbells upward and inward, bringing them together above your lower chest
  • Squeeze the chest at the top of the movement
  • Slowly lower the dumbbells back down along the same arc to the starting position
  • Keep a slight bend in the elbows throughout to protect the joints

Muscle Activation

Primary
Upper chest
Secondary
BicepsFront shoulders

About the Dumbbell Low Fly

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.

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