Dumbbell Decline One-Arm Fly
The decline dumbbell fly with one arm; the single bell pulls the body sideways while the head-down bench aims the arc low.
How to do it
Setup
Decline bench, legs hooked, one bell over the lower chest, free hand on the bench.
Steps
- Lower the bell outward until the lower chest stretches.
- Keep both shoulder blades on the bench as the bell lowers.
- Sweep the bell up over the lower chest; the other arm follows.
Common mistakes
Rolling toward the bell: brace; both blades stay on the bench. Opening past the stretch head-down: stop at chest level. Forgetting the leg hook: head-down, the feet are locked before the bell comes up.
Breathing
Exhale on the fly, inhale on the return.
