Animated GIF · Available via API
gif_boxDumbbell Decline One Arm Fly
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Decline One Arm Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
list_alt Step-by-Step Instructions
Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
Rotate your wrist so that the palm of your hand is facing forward.
As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
Repeat for the desired number of repetitions, then switch arms.
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