One-Arm Dumbbell Fly

Body region

• Chest
• Core

Muscles

Main

• Pectoralis Major

Helps

• Deltoid

Holds

• Serratus Anterior
• External Oblique
• Internal Oblique
• Biceps

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on a flat bench with one dumbbell held over your chest, palm facing in, the free hand on the bench.
2. Bend the elbow slightly and brace your trunk.
3. Let the dumbbell travel sideways and down on a broad curve until the chest feels stretched.
4. Bring it back over your chest along the same arc.
5. Finish the set, then switch arms.

Cues

• Keep both shoulders flat on the bench.
• Use a lighter weight than for the two-arm version.

Common mistakes

• Rolling toward the working side.
• Lowering the dumbbell below shoulder level.

Variations

• One-Arm Decline Dumbbell Fly
• One-Arm Incline Dumbbell Fly

Alternatives

• Dumbbell Fly
• One-Arm Cable Fly