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All exercises

Dumbbell incline one arm fly

Intermediate

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

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

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

How to do it

  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.

What to do instead

  • Floor fly (with barbell)Barbell
  • Cable incline flyCable
  • Cable one arm fly on exercise ballCable
  • Cable low flyCable
  • Dumbbell one arm fly on exercise ballDumbbell
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Cable one arm incline fly on exercise ballCable
Logged today · 90 seconds restDumbbell incline one arm fly

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