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Dumbbell Decline Fly (One Arm)

  • Intermediate
  • Chest

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Setup instructions

1) Set the bench/step to be in a decline position.

2) Start by lying on your back and plant the feet on the floor.

3) Grab the weight and place it above your chest. You're in a decline position so the weight should be near your lower chest. Extend your arm upwards with a slight bend in your elbow. Keep your hand, shoulder and arm aligned with the palm facing inwards.

Perform instructions

1) Slowly lower the weight in an arc-like motion away from the body. Have a bend in the elbow as you lower it down.

2) Pause for a second at the bottom - you'll feel a stretch across your chest. Now, bring your arm back to the starting position.

3) Repeat.