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Exercise 1285 · REF o5Jsk92

Dumbbell One Arm Bench Fly exercise animation

Dumbbell One Arm Bench Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Flying with one arm at a time isolates each side of the chest fully, without a stronger side finishing the rep for a weaker one the way a two-arm fly can allow. It also forces the core and opposite side of the body to stay braced against the pull of the working arm. This unilateral approach is worth using specifically to correct a chest imbalance.

How to Do the Dumbbell One Arm Bench Fly

  1. Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
  2. Lie back on the bench, keeping the dumbbell pressed against your thigh.
  3. Using your free hand, help lift the dumbbell up to the starting position.
  4. Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
  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 movement and bring the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions, then switch arms and repeat.

Muscles Worked

The Dumbbell One Arm Bench Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell One Arm Bench Fly work?
The Dumbbell One Arm Bench Fly primarily targets the pectorals, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell One Arm Bench Fly?
The Dumbbell One Arm Bench Fly is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Bench Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.