The dumbbell decline one arm fly is a unilateral chest exercise performed on a decline bench, targeting the pectoral muscles and also engaging the shoulders. It requires good control and stability to perform safely, especially due to the decline angle and single arm movement.
Also Works
Shoulders
How to Perform
1
Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
2
Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
3
Rotate your wrist so that the palm of your hand is facing forward.
4
As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
5
Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
6
Repeat for the desired number of repetitions, then switch arms.