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on one knee lunge single arm dumbbell reverse fly

Strengthens chest, quads

ChestIntermediateStrengthRaise

At a glance

Muscles workedPrimary: chest. Secondary: triceps, shoulders
Muscle groupChest
DifficultyIntermediate
TypeStrength · Raise
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for on one knee lunge single arm dumbbell reverse fly.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens chest, quads

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More chest exercises

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Back on Wall Incline Underhand Water Bottle Press

Intermediate · 4 sets × 15-20 reps

2 Fast 2 Slow Water Bottle Incline Press

Intermediate · 4 sets × 8-12 (2 fast + 2 slow cycles)

Water Bottle Chest Expander on Situp Bench

Beginner · 3 sets × 10-12 reps

Breast Lift Crossed Arm Raise

Beginner · 4 sets × 12-15 reps

Glute Bridge Dumbbell Press

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.