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Exercise guide
Decline Dumbbell Fly
An isolation fly movement performed on a decline bench to emphasize the lower chest.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a decline bench holding dumbbells above your chest.
- With a slight elbow bend, lower the dumbbells wide to each side.
- Squeeze the chest to bring them back up.
- Repeat.
Technique cues and common mistakes
- Do not fully lock out the elbows.
- Focus on the stretch at the bottom.