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How to do the Incline Dumbbell Fly - Learn Proper Incline Dumbbell Fly Form
- Step 1: Grasp a dumbbell in each hand and lie down on an incline bench that is set to an angle of up to 30 degrees.
- Step 2: Extend your arms above you with your elbows slightly bent.
- Step 3: Rotate your wrists so that the palms of your hands are facing you. This is the starting position.
- Step 4: Start to lower your arms to the side while keeping your arms extended. Rotate your wrists until the palms of your hands are facing each other. When you complete the movement, your arms will be by your side with your palms facing the ceiling.
- Step 5: Exhale and start to bring the dumbbells back to the starting position by reversing the motion. Rotate your hands so that your pinky fingers are next to each other again.
- Step 6: Repeat for the number of reps in your planned set.
Incline Dumbbell Fly Variations and Incline Dumbbell Fly Alternatives
- Variation 1: Perform regular flyes.
- Variation 2: Try doing twisting flyes, where you start off with your thumbs facing each other.
Incline Dumbbell Fly Tips
- Tip 1: Your pinky fingers should be next to each other as you grasp the dumbbells.
- Tip 2: All the movement will be at your shoulder joint and your wrist. Your elbows will not move.
Incline Dumbbell Fly Records and Incline Dumbbell Fly Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 110 | 24 |
| Average weight for this exercise: | 39 pounds | 18 pounds |
| # of workout plans that include this exercise: | 42 | 42 |
| Popularity Rank (based on number of workouts): | 115 | 115 |
Your Incline Dumbbell Fly Records and Incline Dumbbell Fly Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Incline Dumbbell Fly Chart - Average Incline Dumbbell Fly Weight Lifted
Incline Dumbbell Fly - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
2 Board Bench Press | Chest | Intermediate |
 |
3 Board Bench Press | Chest | Expert |
 |
90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
Incline Dumbbell Fly Workout Programs (Workout Plans that use the Incline Dumbbell Fly)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Daniel Craig Workout Plan | Expert |
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Chris Evans "Captain America" Workout Plan | Expert |
 |
Ronnie Coleman Workout Plan | Expert |
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Dorian Yates Workout Plan | Expert |
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Jay Cutler Workout Plan | Expert |
Incline Dumbbell Fly Muscles Worked
Incline Dumbbell Fly Equipment
| Name |
|---|
| Dumbbells |
| Incline Bench |
Incline Dumbbell Fly Training Details
The incline dumbbell fly is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders.
The only incline dumbbell fly equipment that you really need is the following: dumbbells and incline bench. There are however many different incline dumbbell fly variations that you can try out that may require different types of incline dumbbell fly equipment or maye even require no equipment at all.
Learning proper incline dumbbell fly form is easy with the step by step incline dumbbell fly instructions, incline dumbbell fly tips, and the instructional incline dumbbell fly technique video on this page. The incline dumbbell fly is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the incline dumbbell fly video, learn how to do the incline dumbbell fly, and then be sure and browse through the incline dumbbell fly workouts on our workout plans page!
Incline Dumbbell Fly Sports
Incline Dumbbell Fly Force Type: Push
Incline Dumbbell Fly Mechanics Type: Compound
Incline Dumbbell Fly Other Names: Incline Dumbbell Flyes, incline dumbbell flys, incline flys
