Incline Dumbbell Flyes

Incline Dumbbell Flyes is a resistance exercise - shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
Exercise type: Resistance exercise - shoulder horizontal adduction

Exercise technique

Bench angle
Settle against a low incline.
Top start
Hold the dumbbells above your chest with the little-finger sides close.
Elbows
Maintain a slight bend throughout.
Open
Lower your arms sideways while rotating your palms under control.
Bottom arc
Stop within a comfortable shoulder range as your hands turn toward the ceiling.
Close
Rise along the same arc and turn your palms back to their starting direction.
Top finish
Bring the little-finger edges close without collision.

Key technique points

Control forearm rotation while opening and closing.
Do not create rotation by bending the wrists.
Do not change the elbow angle into a press.
Do not force the weights behind your shoulders.
Maintain the low bench incline.
Match hand rotation on both sides.

Common mistakes

Assuming fixed palms

Without forearm rotation, the grip transition between endpoints is incomplete.

Bending the wrists

Joint angle changes instead of forearm rotation.

Opening too deeply

Uncontrolled shoulder stretch may occur.

Press-like elbows

The fly arc changes.

Top collision

Dumbbell balance is disrupted.

Rapid hand rotation

Timing separates from shoulder movement.

Frequently asked questions