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Exercise 1279 · REF Gw2HFvW

Dumbbell Incline One Arm Fly exercise animation

Dumbbell Incline One Arm Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Working one side at a time on an incline fly forces the core to resist rotation while isolating the upper chest, since the working arm has no partner rep to lean on for rhythm. It also makes it easier to feel exactly where the stretch happens without a stronger side compensating. This unilateral setup is worth using when correcting a chest imbalance rather than for general programming.

How to Do the Dumbbell Incline One Arm Fly

  1. Adjust the incline bench to a 30-45 degree angle.
  2. Sit on the bench with a dumbbell in one hand, resting it on your thigh.
  3. Lie back on the bench, keeping your feet flat on the ground.
  4. Hold the dumbbell with your arm extended straight up over your chest.
  5. Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
  6. Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell Incline One Arm Fly primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

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 Incline One Arm Fly work?
The Dumbbell Incline One Arm Fly primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Dumbbell Incline One Arm Fly?
The Dumbbell Incline One Arm Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Incline One Arm Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.