Back to library

Exercise Library

Dumbbell Incline One Arm Fly

A single-arm incline fly that isolates one side of the upper chest while the trunk resists rotation, useful for evening out upper-chest asymmetries.

ChestDumbbellHorizontal adduction
GoLightWeight mediadumbbell-incline-one-arm-fly

Demonstration coming soon

Primary

Pectoralis major

Secondary

Anterior deltoidsCoreBiceps

Equipment

Dumbbell

Pattern

Horizontal adduction

Setup

  1. 01Set an incline bench to 30 to 45 degrees.
  2. 02Lie back with one dumbbell extended above the upper chest, palm in.
  3. 03Hold the bench with the free hand for stability.
  4. 04Set a slight fixed bend in the working elbow.

Execution

  1. 01Lower the dumbbell out to the side in a wide arc until the upper chest stretches.
  2. 02Keep the torso square against the one-sided pull.
  3. 03Squeeze the chest to sweep the dumbbell back up over the body.
  4. 04Finish above the chest midline without rotating toward the weight.

Checkpoints

  • -Both shoulder blades stay in contact with the bench.
  • -Elbow bend stays constant through the arc.
  • -The stretch lands in the pec, not the shoulder joint.
  • -Rep width matches on every rep.

Common mistakes

  • -Twisting the torso to help lift the dumbbell.
  • -Bending the elbow at the bottom to shorten the lever.
  • -Overstretching at the bottom of the arc.
  • -Loading like a two-arm fly.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps per side, weaker side first.
  • -Cap the stronger side at the weaker side's reps to close the gap.
  • -Program as an accessory after bilateral incline pressing.

Related exercises

Dumbbell Incline Fly

Dumbbell / Chest

Dumbbell Decline One Arm Fly

Dumbbell / Chest

Dumbbell One Arm Bench Fly

Dumbbell / Chest

Dumbbell Incline One Arm Fly on Exercise Ball

Dumbbell / Chest

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play