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Chest · Dumbbell
Dumbbell Incline Fly
Dumbbell Incline Fly is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Incline Fly
- Lie on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms extended straight out to your sides at chest level, palms facing up.
- Engage your core and bring the dumbbells up in a controlled manner, following a wide arc, until they meet above your chest, maintaining a slight bend in your elbows.
- Slowly lower the dumbbells back out to your sides in a wide arc until your arms are level with your chest.
- Repeat the movement for the desired number of repetitions.
Form tips
- Exhale as you raise the dumbbells and inhale as you lower them.
- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Ensure your wrists remain straight and aligned with your forearms.
Dumbbell Incline Fly alternatives
More pectorals exercises
Dumbbell Incline Fly FAQ
What muscles does Dumbbell Incline Fly work?
Dumbbell Incline Fly mainly works the pectorals in the chest (Pectoralis Major and Clavicular Head). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Incline Fly?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Incline Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Fly?
Other exercises for the pectorals include Band Incline Fly, Incline Bench Cable Fly, Machine Fly and Bodyweight Standing Fly.
For developers
Use Dumbbell Incline Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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