Dumbbell Low Fly
Target your upper chest with the Dumbbell Low Fly. This exercise effectively isolates the clavicular head of the pectoralis major for a sculpted physique
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Low Fly
Hyght Dumbbell Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell One Arm Low Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Incline Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Description
A strength training exercise that targets the chest and shoulders using dumbbells. While lying on a bench, extend your arms outward and lower the dumbbells to your sides to chest level before lifting them back up.
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How to do Dumbbell Low Fly
- 01Setup
Lie supine on a flat bench, holding a dumbbell in each hand with a neutral grip (palms facing each other) directly above your chest.
- 02Setup
Slightly bend your elbows and lock them in this position throughout the movement to protect your joints and maintain tension on the chest.
- 03
Inhale and slowly lower the dumbbells in a wide arc out to your sides until you feel a comfortable stretch across your upper chest.
- 04
Exhale and squeeze your upper chest as you reverse the motion, bringing the dumbbells back up in the same wide arc until they are nearly touching above your chest.
- 05
Maintain a consistent slight bend in your elbows and focus on the pectoral contraction to lift the weight, not your arms.
Tips
- Mind-Muscle Connection: Focus on actively squeezing your upper chest muscles to initiate and control the movement, rather than just moving the weights with your arms.
- Elbow Angle: Maintain a consistent, slight bend in your elbows throughout the entire range of motion to protect your elbow joints and keep tension on the chest.
- Controlled Descent: Lower the dumbbells slowly and under control to maximize time under tension and enhance the stretch in the pectoral muscles.
- Full Range of Motion: Ensure you lower the dumbbells to a point where you feel a good stretch in your chest, but avoid overstretching or going past your comfortable range.
Common mistakes
- Too much elbow bend turns the movement into a press, so keep a consistent, slight bend to maintain isolation on the chest.
- Swinging the dumbbells up with momentum reduces muscle activation, so focus on a controlled, deliberate contraction of the upper chest.
- Lowering too fast can cause injury and reduces muscle engagement, so control the eccentric phase to maximize muscle stretch.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Low Fly work?
Dumbbell Low Fly primarily targets Pectoralis Major Clavicular Head. Secondary muscles include Biceps Brachii, Deltoid Anterior.
Is Dumbbell Low Fly good for beginners?
Dumbbell Low Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Low Fly?
You need Dumbbell to perform Dumbbell Low Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Low Fly?
Mind-Muscle Connection: Focus on actively squeezing your upper chest muscles to initiate and control the movement, rather than just moving the weights with your arms. Elbow Angle: Maintain a consistent, slight bend in your elbows throughout the entire range of motion to protect your elbow joints and keep tension on the chest. Controlled Descent: Lower the dumbbells slowly and under control to maximize time under tension and enhance the stretch in the pectoral muscles. Full Range of Motion: Ensure you lower the dumbbells to a point where you feel a good stretch in your chest, but avoid overstretching or going past your comfortable range.
What are common mistakes when doing Dumbbell Low Fly?
Too much elbow bend turns the movement into a press, so keep a consistent, slight bend to maintain isolation on the chest. Swinging the dumbbells up with momentum reduces muscle activation, so focus on a controlled, deliberate contraction of the upper chest. Lowering too fast can cause injury and reduces muscle engagement, so control the eccentric phase to maximize muscle stretch.
Related exercises
Dumbbell Single Arm Alternate Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
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Dumbbell One Arm Fly on Exercise Ball
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Fly (knees at 90 degrees)
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Free · iPhone only · Available on the App Store