10 Best Dumbbell Incline Fly Alternatives for Limited Equipment

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

Dumbbell Incline FlyWatch the Dumbbell Incline Fly

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

How to Do the Dumbbell Incline Fly

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

Pectorals, with shoulders · Dumbbell · Intermediate · Isolation

  1. Set an incline bench to a 45-degree angle.
  2. Sit on the bench with a dumbbell in each hand, palms facing each other.
  3. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
  4. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  5. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Incline Fly Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline 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 Incline Twisted FlyesPlay demonstration

    1. Dumbbell Incline Twisted Flyes

    99% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other.
    2. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended.
    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, rotate 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 together 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 Incline Fly
    • Primary muscle: pectorals, the same as the Dumbbell Incline Fly
    • Equipment: free weights, the same as the Dumbbell Incline Fly
    • Body position: lying on your back, the same as the Dumbbell Incline Fly
  2. Hyght Dumbbell FlyPlay demonstration

    Progression

    2. Hyght Dumbbell Fly

    95% 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 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
    • Movement: chest fly, the same as the Dumbbell Incline Fly
    • Primary muscle: pectorals, the same as the Dumbbell Incline Fly
    • Equipment: free weights, the same as the Dumbbell Incline Fly
    • Body position: lying on your back, the same as the Dumbbell Incline Fly
  3. Bodyweight Flyes

    3. Bodyweight Flyes

    95% 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 Incline Fly
    • Primary muscle: pectorals, the same as the Dumbbell Incline Fly
    • Equipment: free weights, the same as the Dumbbell Incline Fly
    • Body position: lying on your back, the same as the Dumbbell Incline Fly
  4. Dumbbell Decline FlyPlay demonstration

    4. Dumbbell Decline Fly

    93% 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 Incline Fly
    • Primary muscle: pectorals, the same as the Dumbbell Incline Fly
    • Equipment: free weights, the same as the Dumbbell Incline Fly
    • Body position: lying on your back, the same as the Dumbbell Incline Fly
    • Balance: harder to stay steady on than the Dumbbell Incline Fly
  5. Dumbbell FlyPlay demonstration

    5. Dumbbell Fly

    93% match

    Pectorals · Intermediate · Isolation

    Pick this when you want to work the pectorals with more balance to manage.

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

Dumbbell Incline Fly FAQ

What muscles does Dumbbell Incline Fly work?

The dumbbell incline fly primarily loads the clavicular (upper) head of the pectoralis major through horizontal adduction. It also recruits the anterior deltoid and pectoralis minor as stabilizers; keep a slight elbow bend to reduce excessive anterior deltoid contribution.

Can I build muscle without doing Dumbbell Incline Fly?

Yes. You can achieve hypertrophy with presses and cable fly variations that produce similar horizontal adduction and progressive overload. Prioritize exercises that let you control tempo, increase load or reps, and maintain full chest contraction on each rep.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.