Dumbbell Decline One Arm Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Biceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell One Arm Decline Fly
How to: Dumbbell Decline One Arm Fly
- Begin by lying on a decline bench with one dumbbell in one hand.
- Extend your arm straight up above your chest.
- Lower the dumbbell out to the side in a controlled manner while maintaining a slight bend in your elbow.
- Once you feel a stretch in your chest, bring the dumbbell back up to the starting position while focusing on squeezing your chest.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy and using momentum.
- Not maintaining a slight bend in the elbow.
- Allowing the shoulder to shrug up.
Modifications
- Perform the exercise with a lighter weight.
- Reduce range of motion if there's discomfort.
Tips
- Keep your elbows slightly bent while lowering and raising the dumbbell.
- Avoid using momentum; the movement should be slow and controlled.
- Focus on squeezing the chest muscles as you lift.
Dumbbell Decline One Arm Fly Alternatives
Tags
chest
strength
dumbbell
pectorals
isolation
upper body