Isolation · Intermediate
Incline Dumbbell Flye
Isolation isolation exercise using dumbbell, bench.
- Movement pattern
- Isolation
- Difficulty
- Intermediate
- Equipment
- Dumbbell, Bench
- Mechanics
- Isolation
- Sides
- Bilateral
- Main plane
- Transverse
How to do the Incline Dumbbell Flye
Setup
Lie on an incline bench, dumbbells held above your upper chest with a slight, fixed bend in your elbows.
Lower the dumbbells out to your sides in a wide arc, keeping the elbow bend fixed, down to a stretch across your upper chest.
Bring the dumbbells back together in the same arc, leading with your chest.
As with a flat flye, the long lever arm makes this mechanically weaker than a press -- use lighter weight and stay controlled at the bottom stretch.
Common mistakes
Bending and straightening the elbows mid-rep instead of holding one fixed angle.
Using too much weight, given how much weaker this lift is than an incline press at the same perceived effort.
Muscles worked
How the knowledge graph models this movement
Shoulder horizontal adduction