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Chest Exercise · Dumbbell

Dumbbell Decline Fly exercise animation

Dumbbell Decline Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

The decline fly isolates the lower chest through a wide arcing motion rather than a press, so there's no triceps assistance to lean on when the pectorals fatigue. That decline angle changes the line of pull compared to a flat or incline fly, targeting the lower and outer chest fibers more directly. Keep a slight bend in the elbows throughout — locking them out turns this into a shoulder-stressing exercise instead of a chest one.

How to Do the Dumbbell Decline Fly

  1. Lie back on a decline bench with your feet secured and head positioned lower than your hips.
  2. Hold a dumbbell in each hand with palms facing each other, arms extended above your chest.
  3. Lower the dumbbells out to the sides in a wide arcing motion until you feel your chest stretch.
  4. Pause briefly, then contract your chest muscles to bring the dumbbells back up to the starting position.
  5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Decline Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Decline Fly work?
The Dumbbell Decline Fly primarily targets the pectorals, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Decline Fly?
The Dumbbell Decline Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Decline Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.