Dumbbell Incline One Arm Fly

pectoralschestdumbbell

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.

Dumbbell Incline One Arm Fly exercise demonstration showing proper form

How to Do the Dumbbell Incline One Arm Fly

Follow these steps to perform the Dumbbell Incline One Arm Fly with correct form:

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

Dumbbell Incline One Arm Fly Muscles Worked

Primary

pectorals

Secondary

deltoidstriceps

Exercise Details

Equipment
dumbbell
Body Part
chest
Category
Extended

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