dumbbell decline fly
dumbbell decline fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie down on a decline bench with your head lower than your hips.
Step 2
Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
Step 3
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
Step 4
As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
Step 5
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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