Exercise guide
Dumbbell Low Fly
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
The Dumbbell Low Fly targets the upper pectorals and anterior deltoids by moving the weights in an upward arc, mimicking a low-to-high cable fly. It is highly effective for building the clavicular head of the chest and improving shoulder definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees for stability.
- Hold a dumbbell in each hand with an underhand (supinated) grip, palms facing forward.
- Position the dumbbells at your sides or resting lightly against the front of your thighs.
- Engage your core and pull your shoulder blades back and down to set a stable base.
How to do it
- Exhale as you lift the dumbbells forward and upward in a sweeping arc toward the midline of your body.
- Continue the movement until the dumbbells reach chest or chin height, bringing them close together at the top.
- Inhale as you slowly lower the weights back to the starting position using a controlled 3-second eccentric tempo.
- Maintain a slight, fixed bend in your elbows throughout the entire range of motion to protect the joints.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders forward at the top.
- Minimize body sway; do not use momentum or 'hip drive' to swing the weights up.
- Ensure your palms remain facing upward or slightly inward throughout the lift.
- Keep your wrists neutral and firm to avoid unnecessary strain.
Pro tips
- Focus on 'scooping' the weights and driving your inner elbows toward each other to maximize upper pectoral contraction.
- At the peak of the movement, pause for one second and visualize squeezing your upper chest muscles together.
Make it harder
- Perform the movement unilaterally (one arm at a time) to increase the demand on your core stabilizers.
- Incorporate a 3-second isometric hold at the top of each repetition to increase time under tension.
Frequently asked
- What muscles does the dumbbell low fly work?
- The dumbbell low fly primarily targets the pectorals, and also works the deltoids and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell low fly?
- The dumbbell low fly uses dumbbell.
- Is the dumbbell low fly good for beginners?
- The dumbbell low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.