10 Best Dumbbell Decline Fly Alternatives for Limited Equipment

The 10 Best Dumbbell Decline Fly Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Decline Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. Incline Dumbbell Flyes

   99% match

   Pectorals · Beginner · Isolation

   It uses the same equipment and still works the pectorals.

   • Dumbbell

   How to perform it

   1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
   2. Extend your arms above you with a slight bend at the elbows.
   3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
   4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
   5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Dumbbell Decline Fly
   • Primary muscle: pectorals, the same as the Dumbbell Decline Fly
   • Equipment: free weights, the same as the Dumbbell Decline Fly
   • Body position: lying on your back, the same as the Dumbbell Decline Fly
2. Play demonstration

   Progression

   2. Dumbbell Fly

   99% match

   Pectorals · Intermediate · Isolation

   Pick this when you want a harder version that still works the pectorals.

   • Dumbbell

   How to perform it

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, with a slight bend in your elbows.
   3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Dumbbell Decline Fly
   • Primary muscle: pectorals, the same as the Dumbbell Decline Fly
   • Equipment: free weights, the same as the Dumbbell Decline Fly
   • Body position: lying on your back, the same as the Dumbbell Decline Fly

3. Progression

   3. Dumbbell Decline Twist Fly

   99% match

   Pectorals · Intermediate · Isolation

4. Progression

   4. Incline Dumbbell Flyes - With A Twist

   99% match

   Pectorals · Intermediate · Isolation

5. Progression

   5. Hyght Dumbbell Fly

   98% match

   Pectorals · Intermediate · Isolation

6. 

   6. Bodyweight Flyes

   98% match

   Pectorals · Intermediate · Isolation

   A good swap when you have an EZ bar to work with, and it still works the pectorals.

   • Ez-barbell

   How to perform it

   1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
   2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
   3. Place your hands on the bars. This will be your starting position.
   4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
   5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Dumbbell Decline Fly
   • Primary muscle: pectorals, the same as the Dumbbell Decline Fly
   • Equipment: free weights, the same as the Dumbbell Decline Fly
   • Body position: lying on your back, the same as the Dumbbell Decline Fly
   • Balance: easier to stay steady on than the Dumbbell Decline Fly
7. Play demonstration

   7. Dumbbell Fly On Exercise Ball

   97% match

   Pectorals · Intermediate · Isolation

   A good swap when you have a stability ball to work with, and it still works the pectorals.

   • Stability-ball

   How to perform it

   1. Sit on an exercise ball and hold a dumbbell in each hand.
   2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
   3. Extend your arms straight up above your chest, palms facing each other.
   4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Dumbbell Decline Fly
   • Primary muscle: pectorals, the same as the Dumbbell Decline Fly
   • Body position: lying on your back, the same as the Dumbbell Decline Fly
   • Balance: harder to stay steady on than the Dumbbell Decline Fly

8. 8. Dumbbell Incline Fly On Exercise Ball

   97% match

   Pectorals · Intermediate · Isolation

9. Progression

   9. Dumbbell One Leg Fly On Exercise Ball

   95% match

   Pectorals · Intermediate · Isolation

10. Progression

    10. Decline Dumbbell Flyes

    95% match

    Pectorals · Intermediate · Isolation