TETSUDumbbell Decline One Arm Fly
The Dumbbell Decline One Arm Fly is a dumbbell exercise for the chest that primarily targets the pectorals, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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shoulders
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How to do the Dumbbell Decline One Arm Fly
- Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
- Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
- Rotate your wrist so that the palm of your hand is facing forward.
- As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
- Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Decline One Arm Fly work?
The Dumbbell Decline One Arm Fly primarily targets the pectorals. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Decline One Arm Fly?
You need a dumbbell to perform the Dumbbell Decline One Arm Fly.
How many sets and reps of the Dumbbell Decline One Arm Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Decline One Arm Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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