Dumbbell Incline Low Fly
Description
The dumbbell incline low fly performs a chest fly on an incline bench starting the arms lower than a standard incline fly — more toward the abdomen than straight out to the sides. This lower angle targets the lower pec fibers while maintaining upper chest emphasis from the incline position.
Muscle Group
Equipment Required
Dumbbell Incline Low Fly Instructions
- Lie on an incline bench (30 to 45 degrees). Hold dumbbells above your chest with arms extended.
- Keep slight elbow bend.
- Lower the dumbbells outward in an arc — but trace the arc toward your lower chest and abs rather than straight out to the sides.
- This lower arc targets the lower pec fibers differently than standard incline flies.
- Feel a deep chest stretch at the bottom.
- Bring the dumbbells back up in the same lower arc, squeezing your chest.
- Use moderate weight. Aim for 10 to 12 reps.
- Move with control throughout.
Dumbbell Incline Low Fly Form & Visual
Dumbbell Incline Low Fly Benefits
- Targets lower pec fibers through incline angle
- Unique arc pattern
- Greater chest stretch than standard flies
- Easy to load progressively
- Complete chest development stimulus
- Builds chest mind-muscle connection
Dumbbell Incline Low Fly Muscles Worked
- Pectoralis major (sternal and abdominal)
- Anterior deltoid
- Biceps brachii (stabilizer)
- Serratus anterior
Dumbbell Incline Low Fly Variations & Alternatives
- Dumbbell Incline Fly (standard)
- Dumbbell Fly (flat)
- Cable Middle Fly
- Decline Dumbbell Fly
- Cable Incline Low Fly
