# One-Arm Dumbbell Fly

URL: https://heatsy.app/ex/one-arm-dumbbell-fly

Also known as: Single-Arm Dumbbell Fly, One Arm Dumbbell Chest Fly, One Arm Dumbbell Fly Bench, One-Arm DB Fly, One-Arm Dumbbell Flye

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](https://heatsy.app/ex/one-arm-decline-dumbbell-fly)
- [One-Arm Incline Dumbbell Fly](https://heatsy.app/ex/one-arm-incline-dumbbell-fly)

## Alternatives

- [Dumbbell Fly](https://heatsy.app/ex/dumbbell-fly)
- [One-Arm Cable Fly](https://heatsy.app/ex/one-arm-cable-fly)