How to do the Dumbbell One Arm Bench Fly
Dumbbell One Arm Bench Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell One Arm Bench Fly demonstration · © GymiaFit
Dumbbell One Arm Bench Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell One Arm Bench Fly step by step
- 1Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
- 2Lie back on the bench, keeping the dumbbell pressed against your thigh.
- 3Using your free hand, help lift the dumbbell up to the starting position.
- 4Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
- 5Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- 6Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
- 7Repeat for the desired number of repetitions, then switch arms and repeat.
Dumbbell One Arm Bench Fly — questions
What muscles does the Dumbbell One Arm Bench Fly work?
The Dumbbell One Arm Bench Fly primarily targets the Pectorals. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell One Arm Bench Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Bench Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Bench Fly?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Bench Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.