Beginner
DUMBBELL INCLINE ONE ARM FLY
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the incline bench to a 30-45 degree angle.
2
Step:2 Sit on the bench with a dumbbell in one hand, resting it on your thigh.
3
Step:3 Lie back on the bench, keeping your feet flat on the ground.
4
Step:4 Hold the dumbbell with your arm extended straight up over your chest.
5
Step:5 Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
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Step:6 Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
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Step:7 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
