arrow_backAll exercises
Single-Arm Dumbbell Fly
PushIsolationDumbbellsBeginner
Muscles worked
Front
Chest
Instructions
- 1Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
- 2By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
- 3Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
- 4Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- 5Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
- 6Switch arms and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Dumbbell Fly
The single-arm dumbbell fly lets you focus entirely on one side of the chest, a unilateral exercise useful for correcting an asymmetry or reinforcing the mind-muscle connection with the chest. The free hand holding the bench provides extra support that lets you concentrate fully on the range of motion and contraction of the working arm.
check_circleBenefits
- check_circleUnilateral work to correct an imbalance between sides
- check_circleBetter mind-muscle connection thanks to the stabilizing free arm
- check_circleFull contraction possible thanks to the extra support
lightbulbExecution tips
- lightbulbUse your free hand to stabilize your torso on the bench
- lightbulbKeep a slow tempo to maximize the muscle sensation
- lightbulbAlways work the weaker side first
warningCommon mistakes
- warningRotating the torso to cheat the range of motion
- warningToo much load that prevents a clean arcing path
- warningNeglecting this unilateral work in favor of only the two-arm fly
helpFrequently asked questions
Why do a unilateral exercise for the chest?expand_more
It helps correct strength and development imbalances between the two sides of the body, common in most trainees.
How many reps per side?expand_more
Around 10 to 15 reps per side, working the weaker side first.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.