Dumbbell Low Fly
Description
The dumbbell low fly is a chest isolation exercise performed lying on a flat bench with the dumbbells starting at your sides and arcing up over your face. The reversed pull path heavily biases the upper (clavicular) chest and the anterior deltoid. It is a useful variation that complements standard incline pressing for complete upper-chest development.
Muscle Group
Equipment Required
Dumbbell Low Fly Instructions
- Sit on the end of a flat bench with a light dumbbell in each hand. Lie back and let the dumbbells start at your sides at hip level, palms facing your body.
- Plant your feet firmly on the floor. Pull your shoulders down and back into the bench.
- Brace your core. Set a slight bend in your elbows and lock that angle in throughout.
- Lift both dumbbells in a wide arc up and over your body. The arc should travel from your hips up to roughly above your face.
- Continue until the dumbbells meet above your face or upper chest. Squeeze your upper chest hard for one second.
- Reverse the arc slowly, lowering the dumbbells back down to your hips under control.
- Maintain the slight elbow bend the entire time — this is a fly, not a pullover or press.
- Use much lighter weight than standard dumbbell flys. Form and stretch are the priorities.
Dumbbell Low Fly Form & Visual
Dumbbell Low Fly Benefits
- Targets the upper chest with a unique reversed pull pattern
- Builds the anterior deltoid as a secondary mover
- Easier on the shoulders than incline barbell pressing for some lifters
- Excellent finisher for chest workouts
- Works at home with one pair of dumbbells and a bench
- Trains the chest through a different angle than flat or incline flys
Dumbbell Low Fly Muscles Worked
- Pectoralis major (especially the clavicular/upper head)
- Anterior deltoid (heavy involvement)
- Biceps brachii (stabilizer)
- Serratus anterior
Dumbbell Low Fly Variations & Alternatives
- Dumbbell Fly (standard)
- Dumbbell Incline Fly
- Dumbbell Incline Low Fly
- Dumbbell Floor Fly
- Cable Low Fly
- Single-Arm Dumbbell Low Fly
- Pause Dumbbell Low Fly (2-sec hold at peak)
- Tempo Dumbbell Low Fly
