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All exercises

Dumbbell decline one arm fly

Advanced

Dumbbell decline one arm fly is a isolation dumbbell exercise for the chest, also working the front delts.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Dumbbell decline flyDumbbell
  • Dumbbell one arm bench flyDumbbell
  • Dumbbell flyDumbbell
  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Cable one arm decline chest flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Dumbbell decline flyDumbbell
  • Dumbbell decline twist flyDumbbell
  • Dumbbell flyDumbbell
  • Dumbbell incline flyDumbbell
Logged today · 90 seconds restDumbbell decline one arm fly

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