Dumbbell decline one arm fly

How to do it

1. 1Lie on a decline bench holding a dumbbell in one hand, resting it on your thigh.
2. 2Using the thigh to help lift the dumbbell, raise it to shoulder height with the palm facing toward your torso.
3. 3Rotate the wrist so the palm faces forward.
4. 4As you inhale, lower the dumbbell slowly out to the side until you feel a stretch in the chest.
5. 5Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
6. 6Repeat the desired number of repetitions, then switch arms.

More chest exercises

• Dumbbell one arm fly on exercise ballDumbbells
• Push-up (bosu ball)Bosu ball
• Dumbbell incline one arm fly on exercise ballDumbbells
• Dumbbell one arm bench flyDumbbells
• Cable middle flyCable
• Cable standing up straight crossoversCable
• Smith decline reverse-grip pressSmith machine
• Kettlebell one arm floor pressKettlebell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.