10 Best Dumbbell Incline Fly Alternatives for Limited Equipment

Ranked 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. 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 Incline Twisted Flyes

   99% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Hyght Dumbbell Fly

   95% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

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

   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

   • 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. 

   3. Bodyweight Flyes

   95% match

   • Pectorals
   • Ez-barbell
   • Intermediate
   • Isolation

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

   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

   • 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. Play demonstration

   4. Dumbbell Decline Fly

   93% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that 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

   • 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. Play demonstration

   5. Dumbbell Fly

   93% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

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

   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

   • 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
6. 

   6. Incline Dumbbell Flyes

   93% 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

   • 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
7. Play demonstration

   Progression

   7. Dumbbell Decline Twist Fly

   93% 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

   • 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
8. 

   Progression

   8. Incline Dumbbell Flyes - With A Twist

   93% 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

   • 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
9. 

   Progression

   9. Decline Dumbbell Flyes

   90% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
   2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. 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.

   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
10. Play demonstration

    10. Dumbbell Fly On Exercise Ball

    90% match

    • Pectorals
    • Stability-ball
    • Intermediate
    • Isolation

    How to perform this exercise

    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 Incline Fly
    • Primary muscle: pectorals, 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