Description

The dumbbell incline one arm fly is an isolation exercise that targets the chest muscles and helps in developing muscle strength and definition.

Starting Position

Lie down on an incline bench with a dumbbell in one hand. Extend the arm above the chest with a slight bend in the elbow.

Technical Execution

Lower the dumbbell in a wide arc motion until your arm is parallel to the ground. Contract your chest and raise the dumbbell back to the starting position.

Range of Motion

Focus on a full range of motion, feeling a stretch in the chest when lowering the weight and a squeeze at the top of the movement.

Variations

Variations include performing the exercise on a decline bench, using different grip variations, or incorporating both arms simultaneously.

Common Mistakes

Common mistakes include using excessive weight, arching the back, and not fully extending the arm during the movement.

Practical Advice

It's important to start with a light weight to focus on form and technique. Ensure a controlled and smooth movement throughout the exercise.

Additional Notes

This exercise can be beneficial for individuals looking to enhance chest development and improve muscle symmetry.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles