Exercise guide · Advanced · Compound
Dumbbell Decline One Arm Fly: How to Do It & Muscles Worked
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.
How to do the dumbbell decline one arm fly
- Step 1: Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
- Step 2: Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
- Step 3: Rotate your wrist so that the palm of your hand is facing forward.
- Step 4: As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
- Step 5: Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
- Step 6: Repeat for the desired number of repetitions, then switch arms.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell Decline One Arm Fly alternatives
More exercises that train the chest as their main target:
-
Archer Push Up
Chest · Body Weight · Advanced compound -
Barbell Guillotine Bench Press
Chest · Barbell · Advanced compound -
Barbell Reverse Grip Decline Bench Press
Chest · Barbell · Advanced compound -
Barbell Reverse Grip Incline Bench Press
Chest · Barbell · Advanced compound -
Barbell Wide Reverse Grip Bench Press
Chest · Barbell · Advanced compound -
Cable Incline Fly (On Stability Ball)
Chest · Cable · Advanced compound -
Cable One Arm Incline Fly on Exercise Ball
Chest · Cable · Advanced compound -
Cable One Arm Incline Press on Exercise Ball
Chest · Cable · Advanced compound
More chest exercises
-
Barbell Bench Press
Chest · Barbell · Intermediate compound -
Incline Barbell Bench Press
Chest · Barbell · Intermediate compound -
Chest Dip
Chest · Body Weight · Advanced compound -
Dumbbell Bench Press
Chest · Dumbbell · Beginner compound -
Push-Up
Chest · Body Weight · Beginner compound -
Assisted Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.