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Dumbbell Decline Single-Arm Fly
An isolation exercise on a decline bench using one dumbbell that targets the lower chest to build muscle definition and address imbalances; emphasizes unilateral work for balanced development.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Biceps
Accessory Muscles
Triceps, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
6/10Anterior Delts
Biceps
4/10Triceps
2/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Adjust decline bench to 30-45 degrees. Lie back with head lower than hips, secure feet, and position one dumbbell above upper chest with slight elbow bend.
- Lower dumbbell out to side in wide arc until arm parallel to floor.
- Pause briefly at bottom to feel chest stretch.
- Squeeze chest to arc dumbbell back to start position.
- Keep core engaged and back flat against bench.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Maintain slight elbow bend
- Squeeze pecs at top
- Keep shoulders packed
- Control the arc
- Engage core for stability
Breathing
Inhale as you lower the dumbbell; exhale as you raise it. Brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arm parallel to floor; return until dumbbell above chest without locking elbow.
Safety
Safety Notes
- Start with light weight
- Avoid if shoulder pain present
- Secure feet firmly
- Do not lower beyond parallel
- Consult doctor for injuries
Spotting
Not typically required; use spotter for heavy sets to assist with dumbbell if needed.
Common Mistakes
- Locking elbows
- Using momentum
- Overextending shoulders
- Arching lower back
- Dropping weight too fast
When to Avoid
- Shoulder impingement
- Elbow joint issues
- Lower back strain
- Recent chest injury
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility
- Hip flexibility for bench positioning
Build Up First
- Master basic dumbbell fly
- Proper breathing technique
- Core stability competency
Also known as
Decline One-Arm Dumbbell Fly, Single-Arm Decline DB Fly, Decline Unilateral Dumbbell Fly
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