Incline Dumbbell Flyes
How to do the Incline Dumbbell Flyes with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders
Dumbbell
How to do the Incline Dumbbell Flyes
- 1
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- 2
Extend your arms above you with a slight bend at the elbows.
- 3
Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- 4
As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- 5
As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Incline Dumbbell Flyes set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Incline Dumbbell Flyes fits
The Incline Dumbbell Flyes shows up in training built around a specific goal. See how it fits:
More chest exercises
Incline Dumbbell Flyes: common questions
What muscles does the Incline Dumbbell Flyes work?
The Incline Dumbbell Flyes primarily works the Chest. It also recruits the Shoulders as supporting muscles.
Is the Incline Dumbbell Flyes suitable for beginners?
Yes. The Incline Dumbbell Flyes is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Incline Dumbbell Flyes?
To do the Incline Dumbbell Flyes you'll need a dumbbell.
Is the Incline Dumbbell Flyes a compound or isolation exercise?
The Incline Dumbbell Flyes is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Incline Dumbbell Flyes with correct form?
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Follow the full step-by-step above for the complete movement.
Log your Incline Dumbbell Flyes sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |