Chest · Dumbbell
Dumbbell Incline Low Fly
How to do the dumbbell incline low fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Set an incline bench to around 30 to 45 degrees and lie back holding a dumbbell in each hand at the bottom near your hips, palms facing up. With a slight bend in your elbows, sweep the dumbbells up and inward in a wide arc toward the upper chest, then lower along the same path under control. Keep the motion driven by the chest, not the arms.
- 1A stretch across your upper and lower chest at the bottom of the arc
- 2Your chest squeezing as the dumbbells sweep up and in
- 3A soft, fixed elbow bend held the whole set
Common mistakes
- Bending and straightening your elbows like a press
- Letting the dumbbells drift too far below shoulder level and straining the shoulder
- Clashing the dumbbells together hard at the top
Muscles worked
The dumbbell incline low fly mainly works the lower chest and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
Kovo programs the dumbbell incline low fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.