dumbbell incline one arm fly

How to perform it

Adjust the incline bench to a 30-45 degree angle. Sit on the bench with a dumbbell in one hand, resting it on your thigh. Lie back on the bench, keeping your feet flat on the ground. Hold the dumbbell with your arm extended straight up over your chest. Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position. Repeat for the desired number of repetitions, then switch arms.

1. 1Adjust the incline bench to a 30-45 degree angle.
2. 2Sit on the bench with a dumbbell in one hand, resting it on your thigh.
3. 3Lie back on the bench, keeping your feet flat on the ground.
4. 4Hold the dumbbell with your arm extended straight up over your chest.
5. 5Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
6. 6Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
7. 7Repeat for the desired number of repetitions, then switch arms.