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Chest · Dumbbell
Dumbbell Decline Fly
Dumbbell Decline Fly is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Decline Fly
- Begin by lying on a decline bench with your feet secured and holding a dumbbell in each hand, arms extended straight out to your sides at chest level with palms facing up.
- Raise the dumbbells up in a wide arc until your arms are straight above your chest, maintaining a slight bend in your elbows.
- Slowly lower your arms back out to the sides in a controlled motion, keeping the slight bend in your elbows, until your arms are level with your chest.
- Repeat the steps for the desired number of repetitions, maintaining control throughout the exercise.
Form tips
- Exhale as you raise the dumbbells and inhale as you lower them.
- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Ensure your wrists remain straight and aligned with your forearms.
Dumbbell Decline Fly alternatives
More pectorals exercises
Dumbbell Decline Fly FAQ
What muscles does Dumbbell Decline Fly work?
Dumbbell Decline Fly mainly works the pectorals in the chest (Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Decline Fly?
You need a dumbbell.
How many sets and reps of Dumbbell Decline Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Decline Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Decline Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Decline Fly?
Other exercises for the pectorals include Machine Fly, Band Incline Fly, Cable Low Fly and Cable Lying Fly.
For developers
Use Dumbbell Decline Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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