How to do the Dumbbell Incline One Arm Fly
Dumbbell Incline 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 Deltoids and Triceps.
Dumbbell Incline One Arm Fly demonstration · © GymiaFit
Dumbbell Incline One Arm Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Incline One Arm Fly step by step
- 1Adjust the incline bench to a 30-45 degree angle.
- 2Sit on the bench with a dumbbell in one hand, resting it on your thigh.
- 3Lie back on the bench, keeping your feet flat on the ground.
- 4Hold the dumbbell with your arm extended straight up over your chest.
- 5Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- 6Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
- 7Repeat for the desired number of repetitions, then switch arms.
Dumbbell Incline One Arm Fly — questions
What muscles does the Dumbbell Incline One Arm Fly work?
The Dumbbell Incline One Arm Fly primarily targets the Pectorals. It also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Dumbbell Incline 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 Incline 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 Incline One Arm Fly?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm 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 Incline 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.