TETSUDumbbell Decline Fly
The Dumbbell Decline Fly is a dumbbell exercise for the chest that primarily targets the pectorals, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Decline Fly
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Decline Fly work?
The Dumbbell Decline Fly primarily targets the pectorals. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Decline Fly?
You need a dumbbell to perform the Dumbbell Decline Fly.
How many sets and reps of the Dumbbell Decline Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Decline Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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