10 Best Dumbbell Flyes Alternatives for Limited Equipment

If you can't do dumbbell flyes, use cable flyes, pec‑deck machine flyes, resistance‑band flyes, incline dumbbell presses, or close‑grip push‑ups to target the pectorals. For cable flyes, set pulleys at chest height, keep a 10–20° elbow bend, and actively squeeze the pecs as the hands meet at midline.

Original Exercise: Dumbbell Flyes

Dumbbell Flyes
Primary Muscle
Pectorals
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to Perform Dumbbell Flyes
  1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
  2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
  3. 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.
  4. 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.
  5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Ranked Dumbbell Flyes Alternatives

Best Match
Around The Worlds

1. Around The Worlds

99.2% Match
Pectorals Dumbbell Intermediate Isolation
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.
Straight-Arm Dumbbell Pullover

2. Straight-Arm Dumbbell Pullover

93.4% Match
Pectorals Dumbbell Intermediate Isolation
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.
Dumbbell Decline Fly

3. Dumbbell Decline Fly

80% Match
Pectorals Dumbbell Beginner Isolation
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.
Dumbbell Fly

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.
Incline Dumbbell Flyes

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.
Dumbbell Decline Twist Fly

6. Dumbbell Decline Twist Fly

79.4% 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.
Incline Dumbbell Flyes - With A Twist

7. Incline Dumbbell Flyes - With A Twist

79.4% 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.
Hyght Dumbbell Fly

8. Hyght Dumbbell Fly

78.4% 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.
Bodyweight Flyes

9. Bodyweight Flyes

78.4% 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.
Front Raise And Pullover

10. Front Raise And Pullover

78.1% Match
Pectorals Barbell Intermediate Isolation
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.

Why You Might Need a Dumbbell Flyes Alternative

You might substitute dumbbell flyes because of shoulder pain, lack of equipment, or a desire for more constant tension. Flyes place the pecs under long‑leverage horizontal abduction, which stresses the anterior shoulder; if you feel impingement at end range, choose a press or a cable variation that keeps the humerus closer to the torso. For shoulder‑sensitive options, limit external rotation, keep a slight elbow bend, and stop short of full horizontal abduction to reduce shear. Alternatives let you preserve pectoral loading while improving joint safety and allowing progressive overload with heavier or more stable loads.

How to Choose the Right Substitute

Match the substitute to your goal, shoulder health, and equipment. For isolation and continuous tension pick cable flyes, set pulleys at shoulder height, maintain a soft elbow, and squeeze the midline to emphasize sternocostal fibers. For safer joint loading choose a press (incline or flat) and cue scapular retraction and drive through the chest to shift activation. If you lack weights, use resistance bands anchored at chest height and focus on controlled eccentric tempo to maintain time under tension. Always test the movement for pain before adding load.

Frequently Asked Questions

What muscles does Dumbbell Flyes work?

Dumbbell flyes primarily target the pectoralis major through horizontal adduction, with secondary involvement from the anterior deltoid and short head of the biceps for stabilization. The movement emphasizes the stretch and contraction of the chest fibers, so you should feel a deep pec stretch at the eccentric end range and a tight squeeze at the midline.

What is the best bodyweight alternative to Dumbbell Flyes?

Close‑grip or archer push‑ups are the best bodyweight alternatives because they reproduce horizontal adduction while allowing scapular control. Cue a tight core, slightly tucked scapulae, and a controlled descent to keep tension on the pecs rather than shifting to the shoulders.

Can I build muscle without doing Dumbbell Flyes?

Yes, you can build chest muscle with presses, cable flyes, pec‑deck, and band work that provide similar stimulus through horizontal adduction or heavy pressing. Focus on progressive overload, full range controlled reps, and deliberate pec contraction (squeeze at peak) to ensure targeted hypertrophy.

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