Exercise guide
Dumbbell Kneeling Low Fly
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
The Dumbbell Kneeling Low Fly is an isolation movement that targets the upper pectorals and anterior deltoids using a low-to-high 'scooping' motion. The kneeling position eliminates leg drive, forcing the core and upper body to stabilize the weight through a large range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on both knees on a soft mat with your torso upright and your core braced.
- Hold a dumbbell in each hand at your sides with your palms facing forward (supinated grip).
- Maintain a slight, fixed bend in your elbows and keep your chest tall with shoulders retracted.
How to do it
- Exhale as you lift the dumbbells forward and upward in a wide arc until they meet at eye level in front of you.
- Focus on squeezing your inner chest and bringing your biceps toward each other at the top of the movement.
- Inhale as you slowly lower the dumbbells back to the starting position using a controlled 3-second tempo.
- Keep the movement fluid and avoid using momentum or swinging the torso.
Form checklist
- Keep your elbows locked at a consistent slight angle throughout the entire set.
- Avoid leaning your torso backward as the weights rise; stay perfectly vertical.
- Keep your shoulders depressed (down) to prevent the traps from taking over the lift.
- Ensure the palms remain facing upward or slightly inward to maintain tension on the chest.
Pro tips
- Think about 'scooping' the dumbbells upward rather than just lifting them to better engage the clavicular head of the pectorals.
- Pause for one second at the peak of the movement to maximize the mind-muscle connection with the upper chest.
Make it harder
- Perform the exercise unilaterally (one arm at a time) to significantly increase the anti-rotational demand on your core.
- Slow the eccentric (lowering) phase to 5 seconds to increase time under tension.
Frequently asked
- What muscles does the dumbbell kneeling low fly work?
- The dumbbell kneeling low fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell kneeling low fly?
- The dumbbell kneeling low fly uses dumbbell.
- Is the dumbbell kneeling low fly good for beginners?
- The dumbbell kneeling low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.