Dumbbell Decline One Arm Fly
Description
The dumbbell decline one arm fly performs the decline dumbbell fly one arm at a time. While one hand rests on the chest or down at the side, the working arm performs a strict fly motion with full range. Single-arm work corrects pec imbalances and adds an anti-rotation challenge to the core.
Muscle Group
Equipment Required
Dumbbell Decline One Arm Fly Instructions
- Set a bench to a decline angle and secure your feet on the foot pads.
- Lie back with a single dumbbell in your right hand.
- Press the dumbbell up over your chest with arm extended.
- Place your left hand on your chest or at your side.
- Maintain a slight bend in the working elbow.
- Lower the dumbbell out to the side in a wide arc.
- Continue until you feel a strong stretch in the chest.
- Squeeze your chest to bring the dumbbell back over your chest. Switch arms.
Dumbbell Decline One Arm Fly Form & Visual
Dumbbell Decline One Arm Fly Benefits
- Corrects pec imbalances
- Strong unilateral chest isolation
- Lower pec emphasis
- Adds core anti-rotation challenge
- Strong stretch on each rep
- Useful for chest specialization
Dumbbell Decline One Arm Fly Muscles Worked
- Pectoralis major (lower fibers)
- Anterior deltoid
- Front deltoid
Dumbbell Decline One Arm Fly Variations & Alternatives
- Dumbbell Decline Fly
- Dumbbell Fly
- Cable Crossover
- One Arm Cable Crossover
