Dumbbell Low Fly

A chest isolation exercise targeting the lower pectoral fibers. The low-to-high arc emphasizes the sternal head of the chest.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Stand or lie on a bench. Hold dumbbells with a neutral grip. Position the weights near your hips or lower chest area.

Instructions

1. Bring the dumbbells together in an upward arc toward the center of your chest.
2. Squeeze the pectorals hard.
3. Return slowly to the starting position.
4. Maintain a consistent elbow angle.
5. Keep shoulders down.

Common Mistakes

1. Bending the elbows too much.
2. Shrugging.
3. Using the anterior delts too much.

Alternative Exercises

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Upper Chest Crossovers

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Standing Up Straight Crossovers

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