Equipmentdumbbell
Difficultyadvanced
pectoralschest
Dumbbell Decline One Arm Fly
The dumbbell decline one arm fly is a unilateral chest exercise performed on a decline bench, targeting the pectoral muscles and also engaging the shoulders. It requires good control and stability to perform safely, especially due to the decline angle and single-arm movement.
Step-by-Step Form & Technique
- 1.Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
- 2.Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
- 3.Rotate your wrist so that the palm of your hand is facing forward.
- 4.As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
- 5.Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
- 6.Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
shoulders
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