Incline Dumbbell Flyes
A beginner compound strength exercise that works the chest, using dumbbells.
Starting position
End position
How to Do Incline Dumbbell Flyes
- 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.
- Extend your arms above you with a slight bend at the elbows.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Incline Dumbbell Flyes
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Incline Dumbbell Bench With Palms Facing In
A beginner compound strength exercise that works the chest, using dumbbells.
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2
Incline Dumbbell Flyes - With A Twist
A beginner compound strength exercise that works the chest, using dumbbells.
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3
Incline Dumbbell Press
A beginner compound strength exercise that works the chest, using dumbbells.
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4
Decline Dumbbell Flyes
A beginner compound strength exercise that works the chest, using dumbbells.
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5
Dumbbell Flyes
A beginner isolation strength exercise that works the chest, using dumbbells.
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6
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
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7
Incline Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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8
Incline Push-Up
A beginner compound strength exercise that works the chest, needing no equipment.
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9
Incline Push-Up Medium
A beginner compound strength exercise that works the chest, needing no equipment.
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10
Incline Push-Up Reverse Grip
A beginner compound strength exercise that works the chest, needing no equipment.
Frequently Asked Questions
What muscles do incline dumbbell flyes work?
Incline Dumbbell Flyes primarily works the chest. The shoulders assist as secondary muscles.
What equipment do I need for incline dumbbell flyes?
Incline Dumbbell Flyes uses dumbbells.
Incline Dumbbell Flyes: is it suitable for beginners?
Yes. Incline Dumbbell Flyes is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of incline dumbbell flyes?
Incline Dumbbell Bench With Palms Facing In, Incline Dumbbell Flyes - With A Twist, Incline Dumbbell Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my incline dumbbell flyes reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; incline dumbbell flyes can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Incline Dumbbell Flyes with AI
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