Decline Dumbbell Flyes

DumbbellIntermediateIsolation
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Quick answer

Decline Dumbbell Flyes is an intermediate isolation dumbbell exercise that mainly works the chest, with the shoulders assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Decline Dumbbell Flyes

  1. 1

    Lie down on a decline bench and secure your legs. Hold a dumbbell in each hand and extend your arms directly above your chest with your palms facing each other and dumbbells together. This is your starting position.

  2. 2

    With a slight bend in your arms ( prevents bicep tendon stress ), slowly begin to lower your arms in a sideway wide arc until you begin to feel stretch in your chest.

  3. 3

    After a brief pause, slowly return to the starting position, focusing on contracting your chest muscles.

Form cues

  • The movement of the arms should only occur at the shoulder joint.
  • It should take twice as long to lower the weights as it does to raise them.
  • Perform the reps slowly and in a controlled manner.

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