Dumbbell Incline One Arm Fly

Dumbbell Incline One Arm Fly

The Dumbbell Incline One Arm Fly is a dynamic exercise that targets the muscles of the chest, specifically the pectoralis major. By incorporating dumbbells and an inclined bench, this exercise adds a challenging twist to your chest workout routine. During the Dumbbell Incline One Arm Fly, you lie on an inclined bench with one dumbbell in hand. By keeping your arm slightly bent and your palm facing inward, you slowly lower the dumbbell towards the ground in a sweeping motion. As you reach the bottom of the movement, you engage your chest muscles to bring the dumbbell back up to the starting position. Incorporating the Dumbbell Incline One Arm Fly into your workout routine can have several benefits. By targeting the chest muscles, this exercise helps to improve the strength and definition of your pecs, giving you a more sculpted upper body. Additionally, because the movement is performed unilaterally, or one side at a time, it can help to identify and correct any muscular imbalances that may exist between your left and right sides. To optimize your workout, it is crucial to focus on maintaining proper form throughout the exercise. Remember to use a weight that challenges you but does not compromise your technique. Always engage your core muscles to stabilize your body and prevent excessive strain on your lower back. By incorporating the Dumbbell Incline One Arm Fly into your routine with proper form and a suitable weight, you can take your chest workouts to the next level and achieve your fitness goals.


  • Lie down on an incline bench set at a moderate angle. Hold a dumbbell in one hand with a neutral grip.
  • Extend your arm fully and slightly bend it at the elbow.
  • Lower the dumbbell out to the side in a semicircular motion while keeping a slight bend in your elbow.
  • Lower the dumbbell until you feel a stretch in your chest.
  • Pause briefly at the bottom of the movement and squeeze your chest muscles.
  • Slowly return the dumbbell back to the starting position, following the same path.
  • Repeat the exercise for the desired number of repetitions.
  • Switch arms and repeat the exercise with the opposite arm.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the chest muscles effectively.
  • Increase the weight gradually as you become comfortable with the exercise.
  • Focus on engaging the chest muscles and avoid using momentum or relying on other muscles.
  • Breathe steadily throughout the exercise, exhaling as you lift and inhaling as you lower the dumbbell.
  • Add variation to your workout routine by alternating between using a flat bench and an incline bench for this exercise.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and minimize the risk of injury.
  • Incorporate this exercise into your upper body workout routine at least twice a week for optimal results.
  • Listen to your body and rest when needed. Pushing through excessive fatigue or pain can lead to injury.
  • Maintain a balanced diet that includes enough protein to support muscle recovery and growth.
  • Stay hydrated before, during, and after your workout to optimize performance and prevent muscle cramps.


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