How to do the Dumbbell Decline Fly
Dumbbell Decline Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Decline Fly demonstration · © GymiaFit
Dumbbell Decline Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Decline Fly step by step
- 1Lie on a decline bench with your feet secured and your head lower than your hips.
- 2Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- 3Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- 4Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Decline Fly — questions
What muscles does the Dumbbell Decline Fly work?
The Dumbbell Decline Fly primarily targets the Pectorals. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Decline Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Decline Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Decline Fly?
Dumbbell Around Pullover, Dumbbell Decline One Arm Fly, Dumbbell Decline Twist Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Decline Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.