Chest
The main muscle group listed for this exercise.
Exercise guide
Decline Dumbbell Flyes
Decline Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
No secondary muscle group is listed for this variation.
Strength
Movement pattern: chest fly. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Decline Dumbbell Flyes
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dumbbell Flyes
Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
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Incline Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseIncline Dumbbell Flyes - With A Twist
Incline Dumbbell Flyes - With A Twist is a beginner-friendly chest exercise performed with dumbbells.
View exerciseOne-Arm Flat Bench Dumbbell Flye
One-Arm Flat Bench Dumbbell Flye is a beginner-friendly chest exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Decline Dumbbell Flyes.
What muscles does Decline Dumbbell Flyes work?
Decline Dumbbell Flyes primarily trains the chest.
Is Decline Dumbbell Flyes beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Decline Dumbbell Flyes?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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