Decline dumbbell fly

A isolation exercise for the chest, with help from the front delts. Equipment: dumbbells and flat bench.

Orbit

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WorksChestFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: A decline bench, dumbbells over the lower chest.
Open the arms with soft elbows
Bring them back together in an arc

Muscles worked

Decline dumbbell fly: 3D figure mid-rep with the chest highlighted

Chest · main
Front delts

Equipment

Dumbbells
Flat bench

Alternatives

Exercises that train the same main muscles. See all decline dumbbell fly alternatives.

Band chest flyResistance bands
Cable flyCable machine
Cable press-aroundCable machine
Dumbbell flyDumbbells and Flat bench
Floor dumbbell flyDumbbells
High-to-low cable crossoverCable machine

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Machine chest pressChest press machine
Pec deck flyPec deck

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