SPLYT · Workouts · Routines · Exercises · Tools
Chest · Dumbbell · Advanced

How to do Dumbbell Decline One Arm Fly

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.

Dumbbell Decline One Arm Fly demonstration
Primary muscle
Chest
Also works
Shoulders
Equipment
Dumbbell
Level
Advanced
Category
Chest

How to do Dumbbell Decline One Arm Fly, step by step

  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.

Muscles worked

Dumbbell Decline One Arm Fly works your chest as the main mover, with help from your shoulders.

Track Dumbbell Decline One Arm Fly in SPLYT

Dumbbell Decline One Arm Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More chest exercises

All 164 chest exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →