PlanWorkouts

Exercise 1276 · REF NL6YBwN

Dumbbell Decline One Arm Fly exercise animation

Dumbbell Decline One Arm Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Working one arm at a time on a decline fly forces the core to resist rotation throughout the set, since only one side of the chest is under load at any moment. That unilateral setup also makes it easier to feel exactly where the stretch and contraction happen without a stronger arm compensating. It's a slower, more deliberate way to train the lower chest than doing both arms together.

How to Do the Dumbbell Decline One Arm Fly

  1. Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
  2. Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
  3. Rotate your wrist so that the palm of your hand is facing forward.
  4. As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
  5. Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell Decline One Arm Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Decline One Arm Fly work?
The Dumbbell Decline One Arm Fly primarily targets the pectorals, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Decline One Arm Fly?
The Dumbbell Decline One Arm Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Decline One Arm Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.