Chest · Dumbbell
Dumbbell Low Fly
How to do the dumbbell 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
Lie back on a flat bench or set an incline bench to a low decline and hold a dumbbell in each hand with your palms facing each other and a slight bend in your elbows. Start with the weights over your lower chest, then open your arms out in a wide arc until you feel a stretch across your chest. Squeeze your pecs to bring the dumbbells back together over your lower chest.
- 1Feel a deep stretch across your chest at the bottom of the arc
- 2Squeeze your pecs together as the weights come up and in
- 3Keep a fixed soft bend in your elbows the whole set
Common mistakes
- Don't bend and straighten your elbows like a press
- Avoid dropping the weights too far and straining your shoulders
- Don't let your shoulders roll forward off the bench
Muscles worked
The dumbbell low fly mainly works the lower chest and mid chest, with the front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell 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.