Dumbbell Incline One Arm Fly
Learn how to do the Dumbbell Incline One Arm Fly with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Deltoids, Triceps.
How to Do the Dumbbell Incline One Arm Fly
Follow these steps to perform the Dumbbell Incline One Arm Fly with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Incline One Arm Fly?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Incline One Arm Fly work?
The Dumbbell Incline One Arm Fly primarily targets your Pectorals. Secondary muscles worked include Deltoids, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Dumbbell Incline One Arm Fly?
The Dumbbell Incline One Arm Fly requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Incline One Arm Fly with proper form?
Start by Adjust the incline bench to a 30-45 degree angle. Sit on the bench with a dumbbell in one hand, resting it on your thigh. Lie back on the bench, keeping your feet flat on the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Incline One Arm Fly?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell Incline One Arm Fly?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Incline One Arm Fly best for?
The Dumbbell Incline One Arm Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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