TETSUDumbbell Incline One Arm Fly
The Dumbbell Incline One Arm Fly is a dumbbell exercise for the chest that primarily targets the pectorals, with the deltoids and triceps assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Incline One Arm Fly
- Adjust the incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in one hand, resting it on your thigh.
- Lie back on the bench, keeping your feet flat on the ground.
- Hold the dumbbell with your arm extended straight up over your chest.
- Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Incline One Arm Fly work?
The Dumbbell Incline One Arm Fly primarily targets the pectorals. The deltoids and triceps work as supporting muscles.
What equipment do I need for the Dumbbell Incline One Arm Fly?
You need a dumbbell to perform the Dumbbell Incline One Arm Fly.
How many sets and reps of the Dumbbell Incline One Arm Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Incline 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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