Chest exercise

Decline Dumbbell Fly

How to do the Decline Dumbbell Fly with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

The bench should be at 15-30 degree angle. Hold a dumbbell in each hand. Lie on a bench with your arms extended straight ahead of you. Keep a slight bend in your elbows and lower the dumbbells down to your sides until you feel your chest stretch. Raise your arms back to starting…
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Illustration showing the Decline Dumbbell Fly
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells Decline bench Decline bench
Technique

How to do the Decline Dumbbell Fly

  1. 1 The bench should be at 15-30 degree angle.
  2. 2 Hold a dumbbell in each hand. Lie on a bench with your arms extended straight ahead of you. Keep a slight bend in your elbows and lower the dumbbells down to your sides until you feel your chest stretch. Raise your arms back to starting position.