Dumbbell Decline Fly

Technique

Lie on a decline bench holding a dumbbell in each hand above your lower chest with a slight bend in your elbows. Lower your arms out to the sides in a wide arc, feeling a stretch across your lower chest. Bring the dumbbells back together by squeezing your chest. Keep your feet secured throughout the set.

Steps

1. Secure your feet and lie back on the decline bench
2. Hold the dumbbells above your lower chest with your palms facing inward
3. Set a slight bend in your elbows and maintain it throughout the movement
4. Lower the dumbbells out to the sides in a wide, controlled arc
5. Squeeze your chest to bring the dumbbells together above your lower chest

Common mistakes

• Bending and straightening the elbows excessively during each rep
• Lowering the dumbbells too far below shoulder level
• Turning the movement into a dumbbell press
• Letting the dumbbells drift toward the face instead of the lower chest

Variations

• Low-decline dumbbell fly
• Neutral-grip decline dumbbell fly
• Single-arm decline dumbbell fly
• Decline cable fly

FAQ