Dumbbell One Arm Bench Fly
Description
The dumbbell one arm bench fly performs the flat bench dumbbell fly one arm at a time. While one hand rests on the chest or down at the side, the working arm performs a strict fly with full range. Single-arm work corrects pec imbalances and adds a strong anti-rotation challenge to the core.
Muscle Group
Equipment Required
Dumbbell One Arm Bench Fly Instructions
- Lie on a flat bench with a single dumbbell in your right hand.
- Press the dumbbell up over your chest with arm extended.
- Place your left hand on your chest or at your side.
- Maintain a slight bend in the working elbow.
- Lower the dumbbell out to the side in a wide arc.
- Continue until you feel a strong stretch in the chest.
- Squeeze your chest to bring the dumbbell back over your chest.
- Complete reps on one side, then switch arms.
Dumbbell One Arm Bench Fly Form & Visual
Dumbbell One Arm Bench Fly Benefits
- Corrects pec imbalances
- Strong unilateral chest isolation
- Adds core anti-rotation challenge
- Strong stretch on each rep
- Builds chest size
- Useful for chest specialization
Dumbbell One Arm Bench Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Front deltoid
Dumbbell One Arm Bench Fly Variations & Alternatives
- Dumbbell Fly
- Cable Crossover
- One Arm Cable Crossover
- Dumbbell Incline Fly
