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Incline Dumbbell Flyes

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Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


9.0

Out of 10

Excellent

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Incline Dumbbell Flyes Images

Incline Dumbbell Flyes
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Incline Dumbbell Flyes
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Incline Dumbbell Flyes Guide

Main Muscle: Chest

  1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  2. Extend your arms above you with a slight bend at the elbows.
  3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
  4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
  5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
  6. Repeat for the recommended amount of repetitions.

Variations: You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky.



Alternative Exercises For Incline Dumbbell Flyes

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Incline Dumbbell Flyes

Exercise Rating
10/10

Feb 22, 2014 10:53 AM: Love this exercise really gets the chest burning especially if done slowly and deliberately. 1st time round found it felt uncomfortable, but lifted the bench 1 more increment that sorted that.



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Review: Incline Dumbbell Flyes

Exercise Rating
9/10

Jun 4, 2013 10:38 AM: I am finding it difficult to maintain my elbows throughout the entire rep - any suggestions.



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Review: Incline Dumbbell Flyes

Exercise Rating
6/10

Mar 22, 2013 9:54 AM: Unorthodox and feeling it in my shoulders. I'd rather the seated fly for more isolation and control.



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of people found this review helpful

Review: Incline Dumbbell Flyes

Exercise Rating
10/10

Feb 22, 2013 5:56 AM: Burns the chest nice. Great workout!



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Review: Incline Dumbbell Flyes

Exercise Rating
9/10

Nov 2, 2012 1:42 AM: its really a nice video n i with definetly go according to it



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Tip: Incline Dumbbell Flyes

Exercise Rating
8/10

Sep 11, 2012 1:33 PM: This is not meant to be used with heavy weights, go light; as you are more so streching the muscles in the upper Peck and not wanting to strain your shoulders or tear a muscle. Cheers!



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of people found this review helpful

Review: Incline Dumbbell Flyes

Exercise Rating
7/10

Jun 18, 2012 7:52 AM: Feel it in shoulder too much.



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Review: Incline Dumbbell Flyes

Exercise Rating
8/10

Jun 17, 2012 2:20 PM: flying



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of people found this review helpful

Review: Incline Dumbbell Flyes

Exercise Rating
8/10

Jun 17, 2012 12:03 PM: ok.



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of people found this review helpful

Review: Incline Dumbbell Flyes

Exercise Rating
9/10

May 30, 2012 4:58 PM: I'm a little worried about this exercise and a shoulder with some old injuries. At the bottom of the fly I felt a little pain, using the weight I could do 6-8 reps of (30lbs)

Should I do these on the floor to keep from over extending my shoulder? maybe I should go easy on the weight and...+See More



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