Dumbbell Incline One Arm Fly

Muscles worked

Setup

1. Set an adjustable bench to a 30-45 degree incline.
2. Sit back firmly against the bench with your feet planted wide on the floor to create a stable base.
3. Hold a dumbbell in one hand and extend it directly above your shoulder with a neutral grip (palm facing inward).
4. Place your non-working hand on your hip or the side of the bench to help stabilize your torso.

How to do it

1. Inhale and slowly lower the dumbbell in a wide arc out to the side, maintaining a slight, fixed bend in your elbow.
2. Lower the weight until you feel a deep stretch in your upper chest, ensuring your hand stays level with your mid-to-upper chest.
3. Exhale and use your pectoral muscle to pull the dumbbell back to the starting position along the same wide arc.
4. Maintain a controlled tempo, taking roughly 3 seconds for the lowering phase and 2 seconds for the lifting phase.

Form checklist

• Keep your shoulder blades retracted and pinned firmly against the bench throughout the movement.
• Maintain a constant, slight bend in the elbow to keep the tension on the muscle rather than the joint.
• Engage your core aggressively to prevent your torso from rotating or tilting toward the weighted side.
• Avoid lowering the dumbbell past the point where your elbow is level with your torso to protect the shoulder capsule.

Pro tips

• Visualize 'hugging a large barrel' to maintain the correct arc and maximize pectoral recruitment over the deltoids.
• Stop the dumbbell just before it reaches a completely vertical position at the top to keep constant tension on the chest fibers.

Make it harder

• Incorporate a 2-second isometric hold at the bottom of the movement to increase time under tension in the stretched position.
• Slow the eccentric (lowering) phase to 5 seconds to maximize mechanical tension and muscle fiber breakdown.

Frequently asked

What muscles does the dumbbell incline one arm fly work?

The dumbbell incline one arm fly primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the dumbbell incline one arm fly?

The dumbbell incline one arm fly uses dumbbell.

Is the dumbbell incline one arm fly good for beginners?

The dumbbell incline one arm fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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