How to do the Dumbbell Decline One Arm Fly
Dumbbell Decline One Arm Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Decline One Arm Fly demonstration · © GymiaFit
Dumbbell Decline One Arm Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Decline One Arm Fly step by step
- 1Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
- 2Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
- 3Rotate your wrist so that the palm of your hand is facing forward.
- 4As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
- 5Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell Decline One Arm Fly — questions
What muscles does the Dumbbell Decline One Arm Fly work?
The Dumbbell Decline One Arm Fly primarily targets the Pectorals. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Decline One Arm Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Decline One Arm Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Decline One Arm Fly?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline Twist Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Decline One Arm Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.