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All exercises

Dumbbell one arm bench fly

Intermediate

Dumbbell one arm bench fly is a isolation dumbbell exercise for the chest, also working the front delts.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
  2. 2Lie back on the bench, keeping the dumbbell pressed against your thigh.
  3. 3Using your free hand, help lift the dumbbell up to the starting position.
  4. 4Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
  5. 5Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
  6. 6Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch arms and repeat.

What to do instead

  • Dumbbell decline one arm flyDumbbell
  • Dumbbell flyDumbbell
  • Dumbbell one arm fly on exercise ballDumbbell
  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Cable one arm decline chest flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Dumbbell decline one arm flyDumbbell
Logged today · 90 seconds restDumbbell one arm bench fly

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