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Chest · Dumbbell · Intermediate

How to do Dumbbell Decline Fly

The dumbbell decline fly is a chest exercise performed on a decline bench, targeting the lower pectoral muscles. It involves lowering dumbbells out to the sides in a wide arc and then bringing them back together, emphasizing chest muscle stretch and contraction.

Dumbbell Decline Fly demonstration
Primary muscle
Chest
Also works
Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell Decline Fly, step by step

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

Station taken, or training at home? Alternatives to Dumbbell Decline Fly →

Muscles worked

Dumbbell Decline Fly works your chest as the main mover, with help from your shoulders.

Track Dumbbell Decline Fly in SPLYT

Dumbbell Decline Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

All 164 chest exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →