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Chest · Intermediate

Dumbbell Decline One Arm Fly

Unilateral decline dumbbell fly for chest tension with added anti-rotation demand through the trunk.

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Exercise overview

Training details

ChestShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure your feet on a decline bench and lie back with one dumbbell held above the lower chest.
  2. 02Set both shoulder blades against the bench, brace against rotation, and keep a soft fixed bend in the working elbow.
  3. 03Open the working arm in a wide arc until the chest is stretched without the shoulder rolling forward.
  4. 04Squeeze the chest to return the dumbbell above the lower chest while keeping the torso square.
  5. 05Complete the set, bring the dumbbell down safely, and change arms only after resetting on the bench.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Decline Twist FlyRelated variationDumbbell FlyRelated variationIncline Dumbbell Flyes With TwistRelated variationDumbbell Flat Flye HoldRelated variationDumbbell Fly on Exercise BallRelated variationDumbbell Single Arm Alternate Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteMid Cable Chest Fly

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