---
title: "Dumbbell Incline Fly"
description: "Lie on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms extended straight out to your sides at chest level, palms facing up."
locale: en
slug: dumbbell-incline-fly
url: "https://hi.fitness/exercises/dumbbell-incline-fly"
primaryMuscle: "Upper chest"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/dfec4f9a-dumbbell-incline-fly.mp4"
updatedAt: 2026-09-14T20:59:28+00:00
---
# Dumbbell Incline Fly

Lie on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms extended straight out to your sides at chest level, palms facing up.

## How to do it

1. Lie on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms extended straight out to your sides at chest level, palms facing up.
2. Engage your core and bring the dumbbells up in a controlled manner, following a wide arc, until they meet above your chest, maintaining a slight bend in your elbows.
3. Slowly lower the dumbbells back out to your sides in a wide arc until your arms are level with your chest.
4. Repeat the movement for the desired number of repetitions.

## Form tips

- Exhale as you raise the dumbbells and inhale as you lower them.
- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Ensure your wrists remain straight and aligned with your forearms.

## Similar exercises

- [Incline Bench Cable Fly](https://hi.fitness/exercises/incline-bench-cable-fly) - Upper chest · Cable
- [Svend Press Incline Bench](https://hi.fitness/exercises/svend-press-incline-bench) - Upper chest · Weight plate
- [Band Incline Fly](https://hi.fitness/exercises/band-incline-fly) - Upper chest · Resistance band
- [Dumbbell Incline Twisted Fly](https://hi.fitness/exercises/dumbbell-incline-twisted-fly) - Upper chest · Dumbbell
- [Dumbbell Incline Fly on Exercise Ball](https://hi.fitness/exercises/dumbbell-incline-fly-on-exercise-ball) - Upper chest · Dumbbell
- [Barbell Incline Bench Press](https://hi.fitness/exercises/barbell-incline-bench-press) - Upper chest · Barbell
- [Machine Chest Press Incline](https://hi.fitness/exercises/machine-chest-press-incline) - Upper chest · Machine
- [Smith Machine Press Incline](https://hi.fitness/exercises/smith-machine-press-incline) - Upper chest · Smith machine