10 Best Dumbbell Fly Alternatives for Limited Equipment

The Dumbbell Fly is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Decline Fly, Incline Dumbbell Flyes and Bodyweight Flyes. Five harder versions, among them the Dumbbell Decline Twist Fly and Incline Dumbbell Flyes - With A Twist, are listed below as progressions rather than swaps.

Dumbbell FlyWatch the Dumbbell Fly

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Fly

The steps for the Dumbbell Fly itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Dumbbell Fly Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Decline FlyPlay demonstration

    1. Dumbbell Decline Fly

    99% match

    Pectorals · Beginner · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back 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 Fly
    • Primary muscle: pectorals, the same as the Dumbbell Fly
    • Equipment: free weights, the same as the Dumbbell Fly
    • Body position: lying on your back, the same as the Dumbbell Fly
  3. Dumbbell Decline Twist FlyPlay demonstration

    Progression

    3. Dumbbell Decline Twist 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 down on a decline bench with your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
    5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
    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 Fly
    • Primary muscle: pectorals, the same as the Dumbbell Fly
    • Equipment: free weights, the same as the Dumbbell Fly
    • Body position: lying on your back, the same as the Dumbbell Fly
  6. Bodyweight Flyes

    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 Fly
    • Primary muscle: pectorals, the same as the Dumbbell Fly
    • Equipment: free weights, the same as the Dumbbell Fly
    • Body position: lying on your back, the same as the Dumbbell Fly
    • Balance: easier to stay steady on than the Dumbbell Fly
  7. Dumbbell Fly On Exercise BallPlay 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 Fly
    • Primary muscle: pectorals, the same as the Dumbbell Fly
    • Body position: lying on your back, the same as the Dumbbell Fly
    • Balance: harder to stay steady on than the Dumbbell Fly

Why You Might Need a Dumbbell Fly Alternative

You may substitute the Dumbbell Fly for several reasons: shoulder pain from long-lever horizontal abduction, lack of dumbbells, or a goal to use more stable loading. Flyes place high shear on the anterior shoulder because the humerus undergoes large transverse-plane adduction with minimal scapular control. Choose a substitute that reduces shoulder shear (for example, a machine fly or cable variation that allows scapular retraction) or that lets you progressively overload the chest (like presses that permit heavier loads). Cue every rep: maintain scapular retraction, keep elbows soft, and feel the sternocostal fibers shorten during adduction.

Dumbbell Fly FAQ

What muscles does Dumbbell Fly work?

Dumbbell Fly primarily targets the pectoralis major through horizontal adduction, emphasizing the sternal fibers. It also engages the anterior deltoid and requires scapular stabilizers (serratus anterior, lower traps) to control the shoulder blade during the long-lever motion.

Can I build muscle without doing Dumbbell Fly?

Yes. Compound presses (flat, incline, decline) and cable fly variations can generate equal or greater hypertrophy by allowing heavier loads or constant tension. Focus on progressive overload and mind-muscle connection, pause at peak contraction and feel the pecs shorten on each rep.

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