Skip to content
ENES
Get Minthra

One-Arm Incline Dumbbell Fly

Also: dumbbell incline one arm fly

Main
Pectorals
Secondary
DeltoidsTriceps
Equipment
DumbbellBench
Level
Beginner
Movement
Chest fly

How to do it

  1. Adjust the incline bench to a 30 45 degree angle.
  2. Sit on the bench with a dumbbell in one hand, resting it on your thigh.
  3. Lie back on the bench, keeping your feet flat on the ground.
  4. Hold the dumbbell with your arm extended straight up over your chest.
  5. Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
  6. Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions, then switch arms.

Same movement

See chest
Cable CrossoverPectorals · CableCable FlyPectorals · CableDecline Cable FlyPectorals · Cable, Bench

Log it in Minthra

Log every set of One-Arm Incline Dumbbell Fly and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım