10 Best Dumbbell Flyes Alternatives for Limited Equipment

Ranked Dumbbell Flyes Alternatives

10 substitutes, ranked by how closely each one matches Dumbbell Flyes on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Dumbbell Decline Fly

   80% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   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

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
2. 

   Progression

   2. Around The Worlds

   99% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
   2. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
   3. Reverse the movement to return the weight to the starting position as you exhale.

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

   Why this matches

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
3. 

   Progression

   3. Straight-arm Dumbbell Pullover

   93% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a dumbbell standing up on a flat bench.
   2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
   3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
   4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
   5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
   6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
   • Balance: easier to stay steady on than Dumbbell Flyes
4. Play demonstration

   Progression

   4. Dumbbell Fly

   80% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
5. 

   5. Incline Dumbbell Flyes

   80% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
6. Play demonstration

   Progression

   6. Dumbbell Decline Twist Fly

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
7. 

   Progression

   7. Incline Dumbbell Flyes - With A Twist

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hold a dumbbell in 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

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
8. Play demonstration

   Progression

   8. Hyght Dumbbell Fly

   78% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 the dumbbells 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 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

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
   • Balance: easier to stay steady on than Dumbbell Flyes
9. 

   9. Bodyweight Flyes

   78% match

   • Pectorals
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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

   • Primary muscle: pectorals, the same as Dumbbell Flyes
   • Equipment: free weights, the same as Dumbbell Flyes
   • Body position: lying on your back, the same as Dumbbell Flyes
   • Balance: easier to stay steady on than Dumbbell Flyes
10. 

    10. Front Raise And Pullover

    78% match

    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
    2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
    3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
    4. Now return the barbell to the starting position by reversing the motion as you exhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as Dumbbell Flyes
    • Equipment: free weights, the same as Dumbbell Flyes
    • Body position: lying on your back, the same as Dumbbell Flyes
    • Balance: easier to stay steady on than Dumbbell Flyes