Incline Dumbbell Fly

Muscles worked by the Incline Dumbbell Fly

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidBicepsBiceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Incline Dumbbell Fly

1. Lie back on an incline bench holding dumbbells above your chest.
2. Press the dumbbells up with palms facing each other.
3. Maintain a slight bend in your elbows throughout.
4. Lower the dumbbells in a wide arc until you feel a chest stretch.
5. Squeeze your chest to bring the dumbbells back together.
6. Repeat for the desired number of reps.

Form tips

• Keep a fixed slight bend in your elbows throughout.
• Lower only as far as a comfortable chest stretch allows.
• Squeeze your chest to bring the dumbbells back together.

At a glance

Incline Dumbbell Fly in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Fly
• Decline Dumbbell Fly
• Dumbbell Fly
• Machine Chest Fly
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "incline-dumbbell-fly",
  "name_en": "Incline Dumbbell Fly",
  "name_de": "Schrägbank-Kurzhantelflys",
  "name_es": "Apertura con mancuernas en banco inclinado",
  "description_en": "An incline isolation exercise opening dumbbells in a wide arc, stretching and targeting the upper chest.",
  "description_de": "Eine Isolationsübung auf der Schrägbank, bei der du Kurzhanteln in einem weiten Bogen öffnest und die obere Brust dehnst und trainierst.",
  "description_es": "Un ejercicio de aislamiento en banco inclinado que abre las mancuernas en un arco amplio, estirando y trabajando el pecho superior.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "biceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "chest-fly",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie back on an incline bench holding dumbbells above your chest.",
    "Press the dumbbells up with palms facing each other.",
    "Maintain a slight bend in your elbows throughout.",
    "Lower the dumbbells in a wide arc until you feel a chest stretch.",
    "Squeeze your chest to bring the dumbbells back together.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Leg dich auf eine Schrägbank und halte Kurzhanteln über der Brust.",
    "Drücke die Kurzhanteln hoch, Handflächen zueinander.",
    "Behalte eine leichte Ellbogenbeugung bei.",
    "Senke die Kurzhanteln in einem weiten Bogen, bis du eine Dehnung in der Brust spürst.",
    "Spanne die Brustmuskeln an, um die Kurzhanteln wieder zusammenzuführen.",
    "Wiederhole die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Acuéstate en un banco inclinado con mancuernas sobre el pecho.",
    "Sube las mancuernas con las palmas enfrentadas.",
    "Mantén una ligera flexión en los codos durante todo el movimiento.",
    "Baja las mancuernas en un arco amplio hasta sentir el estiramiento del pecho.",
    "Aprieta el pecho para juntar las mancuernas de nuevo.",
    "Repite el número deseado de repeticiones."
  ],
  "tips_en": [
    "Keep a fixed slight bend in your elbows throughout.",
    "Lower only as far as a comfortable chest stretch allows.",
    "Squeeze your chest to bring the dumbbells back together."
  ],
  "tips_de": [
    "Halte die Ellbogen durchgehend leicht und unverändert gebeugt.",
    "Senke nur so weit, wie es eine angenehme Brustdehnung zulässt.",
    "Spanne die Brust an, um die Kurzhanteln wieder zusammenzuführen."
  ],
  "tips_es": [
    "Mantén una ligera flexión fija en los codos en todo momento.",
    "Baja solo hasta donde permita un estiramiento cómodo del pecho.",
    "Aprieta el pecho para volver a juntar las mancuernas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/incline-dumbbell-fly-start.webp",
      "peak": "images/flat/incline-dumbbell-fly-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "incline-dumbbell-fly");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.