StrengthReps

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.

Exercise details

Primary muscle

Lower chest

Also works: Front delts

Equipment
Dumbbell
Tracking
Reps and weight

Execution

How to do it

  1. 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.

  2. Raise the dumbbells up in a wide arc until your arms are straight above your chest, maintaining a slight bend in your elbows.

  3. 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.

  4. 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.

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