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High Dumbbell Fly Alternative

12 substitute exercises that target the same muscles

1
Boxing Left Hook demonstration

Boxing Left Hook
2
Boxing Jab demonstration

Boxing Jab
3
Dumbbell Standing Around World demonstration

Dumbbell Standing Around World
4
Dumbbell Shoulder Internal Rotation at 90 Abduction demonstration

Dumbbell Shoulder Internal Rotation at 90 Abduction
5
EZ Bar Anti-Gravity Press demonstration

EZ Bar Anti-Gravity Press
6
Dumbbell Incline Low Fly demonstration

Dumbbell Incline Low Fly
7
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press
8
Dumbbell Incline Fly demonstration

Dumbbell Incline Fly
9
Dumbbell Fly demonstration

Dumbbell Fly
10
Jab Crosses demonstration

Jab Crosses
11
Landmine Kneeling Squeeze Press demonstration

Landmine Kneeling Squeeze Press
12
Dumbbell Around Pullover demonstration

Dumbbell Around Pullover

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the High Dumbbell Fly trains

Primary Pectoralis Major Clavicular Head

Secondary Biceps Brachii Deltoid Anterior Serratus Anterior

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