Dumbbell Incline One Arm Fly

pectoralschestdumbbell

Matutunan kung paano gawin ang Dumbbell Incline One Arm Fly nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Deltoids, Triceps.

Dumbbell Incline One Arm Fly exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Incline One Arm Fly

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Incline One Arm Fly nang may tamang form:

  1. 1I-adjust ang incline bench sa 30-45 degree na anggulo.
  2. 2Umupo sa bench na may dumbbell sa isang kamay, nakapatong sa hita.
  3. 3Humiga sa bench, pinapanatiling nakapatag ang mga paa sa sahig.
  4. 4Hawakan ang dumbbell na nakabukas ang braso nang tuwid sa itaas ng dibdib.
  5. 5Ibaba ang dumbbell sa gilid sa malawak na arc, pinapanatiling bahagyang nakayuko ang siko.
  6. 6Tigilan kapag parallel na ang braso sa sahig, pagkatapos ay baliktarin ang galaw para ibalik ang dumbbell sa simula.
  7. 7Ulitin para sa nais na bilang ng repetisyon, pagkatapos ay palitan ang mga braso.

Mga Muscles na Ginagamit sa Dumbbell Incline One Arm Fly

Primary

pectorals

Secondary

deltoidstriceps

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Incline One Arm Fly?

Ang Dumbbell Incline One Arm Fly ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Deltoids, Triceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Dumbbell Incline One Arm Fly?

Ang Dumbbell Incline One Arm Fly ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Incline One Arm Fly nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang incline bench sa 30-45 degree na anggulo. Umupo sa bench na may dumbbell sa isang kamay, nakapatong sa hita. Humiga sa bench, pinapanatiling nakapatag ang mga paa sa sahig. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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