One-Arm Decline Dumbbell Fly

Body region

• Chest
• Core

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set a bench to a slight decline, hook your legs under the pads and lie back with one dumbbell held over your chest.
2. Turn the palm in, bend the elbow slightly and hold the bench with the free hand.
3. Let the dumbbell travel sideways and down on a broad curve until the chest feels stretched.
4. Bring it back over your chest along the same arc.
5. Finish the set, then switch arms.

Cues

• Keep both shoulders flat on the bench.
• Use a lighter weight than for the two-arm version.
• Sit up only after the dumbbell is lowered to your chest or handed off.

Common mistakes

• Rolling toward the working side.
• Lowering the dumbbell below shoulder level.
• Bending the elbow to turn the fly into a press.

Variations

• One-Arm Incline Dumbbell Fly

Alternatives

• Dumbbell Fly
• One-Arm Cable Fly