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Dumbbell Incline Single-Arm Fly
Single-arm incline dumbbell fly targets the upper chest for improved strength and symmetry while engaging the core for stability; ideal for addressing imbalances.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Biceps, Abs, Obliques
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
10/10Upper Chest
Shoulders
6/10Anterior Delts
Biceps
4/10Short Head
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set an incline bench to 30-45 degrees. Lie back with feet flat, holding one dumbbell above your chest with a slight elbow bend.
- Inhale and lower the dumbbell out to the side in a wide arc until your upper arm is parallel to the floor.
- Keep your shoulder blade retracted and elbow slightly bent throughout.
- Exhale and squeeze your chest to arc the dumbbell back to the starting position.
- Maintain core engagement to stabilize your body.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Slight elbow bend always
- Squeeze chest at top
- Retract shoulder blades
- Control the arc
- Engage core
Breathing
Inhale during the lowering phase and exhale as you lift the dumbbell.
Tempo
3-1-2
Range of Motion
Lower until upper arm is parallel to the floor; return until arms nearly touch above chest without locking elbows.
Safety
Safety Notes
- Avoid heavy weights to protect shoulders
- Do not lower past parallel if painful
- Keep core braced to support back
- Use lighter weight for single-arm balance
Spotting
Spotter assists by supporting the elbow if needed; not typically required for light loads.
Common Mistakes
- Using momentum to swing weight
- Locking elbows
- Overstretching shoulders
- Failing to stabilize core
When to Avoid
- Acute shoulder impingement
- Elbow joint instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
Build Up First
- Mastery of two-arm dumbbell fly
- Basic core stability
Also known as
Single-Arm Incline Dumbbell Fly, One-Arm Incline Chest Fly, Incline Single Dumbbell Fly
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