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Chest · Dumbbell · Intermediate

How to do Dumbbell One Arm Bench Fly

The dumbbell one arm bench fly is a unilateral chest exercise that targets the pectoral muscles and also engages the shoulders. It requires balance and control to stabilize the weight with one arm while lying on a bench.

Dumbbell One Arm Bench Fly demonstration
Primary muscle
Chest
Also works
Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell One Arm Bench Fly, step by step

  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

Dumbbell One Arm Bench Fly works your chest as the main mover, with help from your shoulders.

Track Dumbbell One Arm Bench Fly in SPLYT

Dumbbell One Arm Bench Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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