Dumbbell Decline One Arm Fly

A unilateral isolation movement for the lower chest. It challenges core stability and allows for an increased focus on the mind-muscle connection.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a decline bench holding one dumbbell. Use your free hand for balance or on your hip. Maintain a slight elbow bend.

Instructions

1. Lower the weight in a wide arc to the side.
2. Use your pectoral to pull the weight back to the center.
3. Resist the urge to rotate your torso.
4. Maintain a braced core.
5. Finish the set then switch.

Common Mistakes

1. Rotating the body toward the weight.
2. Locking the elbow.
3. Losing balance on the bench.

Alternative Exercises

Wide Hand Push-Up

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Upright Row

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Upper Chest Crossovers

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Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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