Synergists: Anterior Deltoid, Biceps Brachii (short head only)
Mechanics: Isolation
Force: Push
Starting position
Sit on an inclined bench with a dumbbell in one hand.
Lie backward and raise the dumbbell over your chest while keeping your elbow slightly flexed.
Rotate your shoulder internally so that your elbow points out to the side.
Execution
Keeping your elbow slightly flexed, inhale as you lower the dumbbell to your side until you feel a mild stretch in your chest or shoulder.
Exhale as you return the dumbbell back to the starting position.
Repeat for the prescribed number of repetitions.
Repeat with the opposite arm.
Comments and tips
The incline one-arm dumbbell fly is good for developing unilateral upper-body strength. Since only one arm is moving, stabilizer muscles in the core are activated to balance out the movement.
Rotate your shoulder internally to isolate the pectoralis major much better.
As with any fly exercise, do not go very heavy with the dumbbells as this can be dangerous.
