Incline one-arm dumbbell fly exercise

Incline one-arm dumbbell fly

Exercise details

  • Target muscle: Upper Pectoralis Major
  • Synergists: Anterior Deltoid, Biceps Brachii (short head only)
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Sit on an inclined bench with a dumbbell in one hand.
  2. Lie backward and raise the dumbbell over your chest while keeping your elbow slightly flexed.
  3. Rotate your shoulder internally so that your elbow points out to the side.


  1. 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.
  2. Exhale as you return the dumbbell back to the starting position.
  3. Repeat for the prescribed number of repetitions.
  4. 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

Sources, Shoulder Articulations

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