Chest exercise · dumbbell
Dumbbell Decline One Arm Fly
The dumbbell decline one arm fly is a dumbbell exercise that targets the chest (pectorals), with the shoulders assisting.
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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders work as secondary muscles. See all chest exercises or every dumbbell exercise.
