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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Chest

Incline Dumbbell Fly

DumbbellIsolationTakes some practice
Front
Back
Primary Secondary

Works

Chest

Also delts

You need

Dumbbells, Bench

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Bench at 30°, a slight bend in the elbows
  2. 2Open wide until you feel a deep chest stretch
  3. 3Bring the dumbbells together over your upper chest

Most common mistake

Dropping too deep with heavy dumbbells, which strains the front of the shoulder.

Watch a demo
A
For chest
#15 of 32
See the full list →
Research
71
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%3/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ADumbbell Bench PressDumbbell

Takes

None yet
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