Chest exercise

Incline Dumbbell Fly

How to do the Incline Dumbbell Fly with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Adjust the bench to a 30 to 45-degree incline position. Sit down, straddling the bench with both feet flat on the floor. Lie back and raise the dumbbells over your chest. Inhale and slowly lower the dumbbells in an arc position until you feel a mild stretch in your chest or…
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Illustration showing the Incline Dumbbell Fly
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Incline bench Incline bench Dumbbells Dumbbells
Technique

How to do the Incline Dumbbell Fly

  1. 1 Adjust the bench to a 30 to 45-degree incline position. Sit down, straddling the bench with both feet flat on the floor. Lie back and raise the dumbbells over your chest.
  2. 2 Inhale and slowly lower the dumbbells in an arc position until you feel a mild stretch in your chest or shoulders.
  3. 3 Exhale and bring the weights back to the starting position, maintaining an arc throughout the movement.