Dumbbell Low Fly

Dumbbell Low Fly


This exercise involves lying on a bench with dumbbells in each hand and lowering them towards the ground in a fly motion, targeting the chest muscles. It is a great exercise for building strength and definition in the chest.

Muscle Group

Equipment Required

Dumbbell Low Fly Instructions

  1. Start by lying on a flat bench with your feet firmly planted on the ground and your head resting at the end of the bench.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up above your chest.
  3. Slowly lower the dumbbells out to the sides of your body, keeping your arms straight and your palms facing up.
  4. Lower the dumbbells until your arms are parallel to the ground or until you feel a stretch in your chest muscles.
  5. Pause for a moment, then slowly raise the dumbbells back up to the starting position, keeping your arms straight and your palms facing each other.
  6. Repeat for the desired number of repetitions.

Dumbbell Low Fly Form & Visual

Dumbbell Low Fly

Dumbbell Low Fly Benefits

  • Targets the chest muscles, specifically the lower portion
  • Helps to improve overall chest definition and shape
  • Can be done with a variety of weights to increase or decrease intensity
  • Engages the stabilizer muscles in the shoulders and arms
  • Can be done at home or in the gym with minimal equipment

Dumbbell Low Fly Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)

Dumbbell Low Fly Variations & Alternatives