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Dumbbell Decline Fly

Learn how to properly perform the Dumbbell Decline Fly with this complete demonstration video.

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What is the Dumbbell Decline Fly?

The dumbbell decline fly is an excellent isolation exercise targeting the lower part of the pectoral muscles. Suitable for intermediate to advanced lifters aiming to enhance the definition and strength of their chest.

How to properly perform the Dumbbell Decline Fly

  1. Lie on a decline bench with a dumbbell in each hand, arms extended above your chest.
  2. With a slight bend in your elbows, lower the dumbbells out to the sides until you feel a stretch in your chest.
  3. Bring the dumbbells back together above your chest, squeezing your chest muscles at the top.
  4. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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