Movement overview

The Dumbbell Incline Low Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It is performed on an incline bench, which emphasizes the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and stabilizes the shoulder joint.

Step-by-step cues

1. Set an incline bench to a 30-45 degree angle.
2. Sit on the bench with a dumbbell in each hand, resting them on your thighs.
3. Lie back on the bench and lift the dumbbells above your chest, palms facing each other.
4. Slightly bend your elbows and lower the dumbbells in an arc motion until you feel a stretch in your chest.
5. Pause briefly at the bottom of the movement.
6. Bring the dumbbells back to the starting position using the same arc motion, focusing on squeezing your chest muscles.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a slight bend in your elbows throughout the exercise to reduce stress on your joints.
• Keep your movements controlled and avoid using momentum to lift the weights.
• Focus on feeling a stretch in your chest at the bottom of the movement and a contraction at the top.
• Ensure your back and head remain firmly against the bench to maintain proper form.
• Start with lighter weights to master the form before progressing to heavier loads.
• Exhale as you lift the weights and inhale as you lower them.