- Target muscle: Upper Pectoralis Major
- Synergists: Anterior Deltoid, Biceps Brachii (short head only)
- Mechanics: Isolation
- Force: Push
- 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.
- 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.
- See also the incline dumbbell fly.
Incline one-arm dumbbell fly video
ExRx.net, Shoulder Articulations