Dumbbell Incline One-Arm Fly
The incline dumbbell fly with one arm; the trunk resists the pull of the lone bell while the upper chest does the arc.
How to do it
Setup
Bench at 30–45°, one bell over the upper chest, free hand on the bench.
Steps
- Open the arm wide until the top of the chest stretches.
- Press the free shoulder into the backrest.
- Close the arc above the collarbone; switch arms after the set.
Common mistakes
Chest turning toward the bell: brace; the free side holds the bench. The elbow closing as the bell rises: the arm moves in one piece. Lowering below shoulder level: the stretch ends there.
Breathing
Exhale on the fly, inhale on the return.
