The Dumbbell Decline One Arm Fly is an isolation exercise that primarily targets the chest muscles. This exercise is performed on a decline bench to increase the range of motion and target the lower chest muscles.
How to perform
To perform the Dumbbell Decline One Arm Fly, follow these steps:1. Adjust the decline bench to a 30-45 degree angle and lie down on it with a dumbbell in one hand.
2. Keep your feet flat on the ground and your back pressed against the bench for stability.
3. Raise the dumbbell above your chest with your arm fully extended, palm facing inward.
4. Slowly lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
5. Lower the dumbbell until your arm is parallel to the ground or until you feel a stretch in your chest.
6. Pause briefly at the bottom of the movement, then reverse the motion and bring the dumbbell back to the starting position.
7. Repeat for the desired number of repetitions on one arm before switching to the other arm.
8. Remember to keep your core engaged and focus on maintaining proper form throughout the exercise.
It is important to start with a light weight and gradually increase the weight as you become more comfortable with the movement. Additionally, be sure to perform the exercise with slow and controlled movements to effectively target the chest muscles and reduce the risk of injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.