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Technique

  1. Sit on the edge of a bench and lean forward.
  2. Hold dumbbells with your arms hanging straight down.
  3. Pull the weights toward your hips while squeezing your shoulder blades together.

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Form tips

  • Keep your back straight and chest near your thighs.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Back
  • Rotator cuff
  • Shoulders
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Latissimus dorsi
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Dumbbell
Dumbbell
Bench
Bench

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Appears in

Other disciplines
Joint movements
Shoulderretractionextension backward
trains stretches
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Triceps kickback

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Incline dumbbell chest fly

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.