Beginner
DUMBBELL DECLINE 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 Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
2
Step:2 Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
3
Step:3 Rotate your wrist so that the palm of your hand is facing forward.
4
Step:4 As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
5
Step:5 Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
6
Step:6 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
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