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All exercises

Dumbbell decline fly

Intermediate

Dumbbell decline fly is a isolation dumbbell exercise for the chest, also working the front delts.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie on a decline bench with your feet secured and your head lower than your hips.
  2. 2Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
  3. 3Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  4. 4Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell decline twist flyDumbbell
  • Dumbbell decline one arm flyDumbbell
  • Dumbbell flyDumbbell
  • Dumbbell incline flyDumbbell
  • Cable decline flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell decline one arm flyDumbbell
Logged today · 90 seconds restDumbbell decline fly

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  • Band bench pressResistance band
  • Band chest flyResistance band