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Dumbbell Decline One Arm Fly

🏋️‍♂️ Strength / Weighted · Chest

Log it by text

Sets × Reps @ Weight
/log dumbbell_decline_one_arm_fly 3x10@45
also valid: /log dumbbell-decline-one-arm-fly 3x10@45 · /log dumbbell decline one arm fly 3x10@45
Sets × Reps
/log dumbbell_decline_one_arm_fly 3x10
also valid: /log dumbbell-decline-one-arm-fly 3x10 · /log dumbbell decline one arm fly 3x10
Reps
/log dumbbell_decline_one_arm_fly 20
also valid: /log dumbbell-decline-one-arm-fly 20 · /log dumbbell decline one arm fly 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Dumbbell Decline One Arm Fly demonstration animation
Demo: Dumbbell Decline One Arm Fly — © Gym visual

How to perform

🎯 PectoralsShoulders🛠 Dumbbell
  1. Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
  2. Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
  3. Rotate your wrist so that the palm of your hand is facing forward.
  4. As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
  5. Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Related Strength / Weighted exercises

Assisted Chest Dip KneelingAssisted Wide Grip Chest Dip KneelingBand Bench PressBand One Arm Twisting Chest PressBarbell Decline Bench PressBarbell Decline PulloverBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Guillotine Bench PressBarbell Incline Bench PressBarbell Incline Shoulder RaiseBarbell Reverse Grip Decline Bench Press
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