Chest exercise
Dumbbell Incline Fly
Upper chest isolation, opening your arms in an arc on an incline bench.
- Primary muscleChest
- Also worksFront delts
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Chest
- Front delts
- Dumbbells and bench
How to do the Dumbbell Incline Fly
4 steps, in the order you do them.
- Lie on an incline bench set to 30-45° with a dumbbell in each hand, arms extended over your chest and palms facing each other.
- With your elbows slightly bent, open your arms in an arc until you feel a stretch in your chest.
- Stop when the dumbbells reach shoulder height, without letting your elbows drop below.
- Close your arms along the same arc, squeezing your chest, and return to the top without clanking the dumbbells together.
Muscles worked
Alternatives to the Dumbbell Incline Fly
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Experienced3 × 12–15
- Rest1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Chest specialization | Intermediate and advanced | 3 × 12–15 | 1:30 |
Rest between sets, in minutes.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Dumbbell Incline Fly
See all routines →More chest exercises
Cable Crossover Incline Bench FlyChest · Cable machine and bench
Machine Chest FlyChest · Machine
Single Arm Cable Crossover FlyChest · Cable machine
Low Cable Chest FlyChest · Cable machine
Frequently asked questions
What muscles does the Dumbbell Incline Fly work?
The Dumbbell Incline Fly works mainly the chest. It also works the front delts.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 12 to 15 reps with a minute and a half of rest.
Which routines include the Dumbbell Incline Fly?
It appears in 1 of the 36 Mobbe routines, such as Chest specialization.