Dumbbell Decline Single-Arm Fly

Chest · Dumbbell · Expert

How to do it

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

Muscles worked

Primary: Pectorals
Secondary: Shoulders

Related exercises

Barbell Bench Press

Dumbbell Bench Press

Dumbbell Incline Bench Press

Chest Dip

Alternating Arm-Raise Push-Up

Barbell Decline Bench Press