Dumbbell Decline One Arm Fly

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.