Chest
The main muscle group listed for this exercise.
Exercise guide
One-Arm Flat Bench Dumbbell Flye
One-Arm Flat Bench Dumbbell Flye is a beginner-friendly chest exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
No secondary muscle group is listed for this variation.
Strength
Movement pattern: chest fly. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do One-Arm Flat Bench Dumbbell Flye
- Lie 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.
- By 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.
- Your 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.
- Return 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.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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Decline Dumbbell Flyes
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Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseIncline Dumbbell Flyes
Incline Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseIncline Dumbbell Flyes - With A Twist
Incline Dumbbell Flyes - With A Twist is a beginner-friendly chest exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about One-Arm Flat Bench Dumbbell Flye.
What muscles does One-Arm Flat Bench Dumbbell Flye work?
One-Arm Flat Bench Dumbbell Flye primarily trains the chest.
Is One-Arm Flat Bench Dumbbell Flye beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for One-Arm Flat Bench Dumbbell Flye?
This variation uses dumbbells.
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