dumbbell incline one arm fly

Equipment

dumbbell

Target muscle

pectorals

How to perform

1. 1

   Adjust the incline bench to a 30-45 degree angle.

2. 2

   Sit on the bench with a dumbbell in one hand, resting it on your thigh.

3. 3

   Lie back on the bench, keeping your feet flat on the ground.

4. 4

   Hold the dumbbell with your arm extended straight up over your chest.

5. 5

   Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.

6. 6

   Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.

7. 7

   Repeat for the desired number of repetitions, then switch arms.