10 Best Dumbbell Incline One Arm Fly Alternatives for Home Gyms

The Dumbbell Incline One Arm Fly is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Decline One Arm Fly, the Dumbbell One Arm Bench Fly and the One-arm Flat Bench Dumbbell Flye.

Dumbbell Incline One Arm FlyWatch the Dumbbell Incline One Arm Fly

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Incline One Arm Fly

The steps for the Dumbbell Incline One Arm Fly itself, so you can judge how close each substitute below really is.

Pectorals, with deltoids, triceps · Dumbbell · Advanced · Isolation

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

The 10 Best Dumbbell Incline One Arm Fly Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline One Arm Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Decline One Arm FlyPlay demonstration

    1. Dumbbell Decline One Arm Fly

    99% match

    Pectorals · Advanced · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
    2. Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
    3. Rotate your wrist so that the palm of your hand is facing forward.
    4. As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
    5. Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as the Dumbbell Incline One Arm Fly
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Fly
    • Equipment: free weights, the same as the Dumbbell Incline One Arm Fly
    • Body position: lying on your back, the same as the Dumbbell Incline One Arm Fly
  3. One-arm Flat Bench Dumbbell Flye

    3. One-arm Flat Bench Dumbbell Flye

    98% match

    Pectorals · Intermediate · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
    2. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
    3. Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
    4. Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
    5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
    6. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as the Dumbbell Incline One Arm Fly
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Fly
    • Equipment: free weights, the same as the Dumbbell Incline One Arm Fly
    • Body position: lying on your back, the same as the Dumbbell Incline One Arm Fly
  4. Dumbbell Incline One Arm Fly On Exercise BallPlay demonstration

    4. Dumbbell Incline One Arm Fly On Exercise Ball

    98% match

    Pectorals · Advanced · Isolation

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with a dumbbell in one hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards.
    4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
    5. Pause for a moment when your arm is parallel to the ground.
    6. Engage your chest muscles to bring the dumbbell back up to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as the Dumbbell Incline One Arm Fly
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Fly
    • Body position: lying on your back, the same as the Dumbbell Incline One Arm Fly
    • Balance: harder to stay steady on than the Dumbbell Incline One Arm Fly

Why You Might Need a Dumbbell Incline One Arm Fly Alternative

You switch from the dumbbell incline one-arm fly for shoulder pain, limited equipment, or the need for more load and progression. The fly emphasizes horizontal adduction and an eccentric stretch across the clavicular fibers; substitutes must reproduce that line of pull or the unilateral control. For shoulder-sensitive lifters, shorten the range and keep a 15–30° elbow bend to reduce glenohumeral shear. When you lack an incline bench, a landmine press or cable high-to-low crossover recreates the diagonal vector while allowing continuous tension. For strength goals choose bilateral incline presses to load heavier, and for isolation pick cables or pec-deck with slow 3–4 second eccentrics to maximize time under tension and upper-pec recruitment.

How to Choose the Right Dumbbell Incline One Arm Fly Substitute

Pick a substitute by matching movement pattern, loading capability, and shoulder demands. Prioritize exercises that produce horizontal adduction at an incline angle to hit the clavicular head; cue a 30–45° torso incline and maintain scapular retraction for upper-pec emphasis. If equipment is limited, choose landmine or bodyweight options that keep the shoulder in neutral rotation. For hypertrophy prioritize controlled eccentrics and 6–15 reps; for rehab select reduced ROM, tempo control, and lighter loads. Validate your choice by testing for pain-free mechanics and ensuring you feel concentrated contraction along the upper chest during the concentric phase.

Dumbbell Incline One Arm Fly FAQ

What muscles does Dumbbell Incline One Arm Fly work?

The move primarily targets the pectoralis major with emphasis on the clavicular (upper) fibers due to the incline angle. It also recruits the anterior deltoid for stabilization and the scapular stabilizers (serratus anterior and rhomboids) to control the arc of horizontal adduction.

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