Dumbbell Incline One Arm Fly

A unilateral upper chest exercise that increases core demand and allows for deep isolation of each pectoral muscle.

Exercise Details

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

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on an incline bench holding one dumbbell. Use your free hand for balance. Maintain a slight elbow bend.

Instructions

1. Lower the weight in an arc to the side.
2. Squeeze the upper chest to pull it back.
3. Resist torso rotation.
4. Maintain core tension.
5. Finish the set then switch.

Common Mistakes

1. Rotating the torso.
2. Locking the elbow.
3. Losing shoulder retraction.

Alternative Exercises

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