Dumbbell One Arm Floor Fly
Description
The dumbbell one arm floor fly performs the dumbbell fly one arm at a time while lying on the floor. The floor stops the dumbbell from descending too far, protecting the shoulders during the stretch. The single-arm pattern corrects pec imbalances and adds anti-rotation core work.
Muscle Group
Equipment Required
Dumbbell One Arm Floor Fly Instructions
- Lie on your back on the floor 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 your upper arm touches the floor.
- Pause briefly with the arm on the floor.
- Squeeze your chest to bring the dumbbell back over your chest. Switch arms.
Dumbbell One Arm Floor Fly Form & Visual
Dumbbell One Arm Floor Fly Benefits
- Floor protects the shoulders
- Strong unilateral chest isolation
- Corrects pec imbalances
- Adds core anti-rotation challenge
- No bench required
- Useful for home or travel training
Dumbbell One Arm Floor Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Front deltoid
Dumbbell One Arm Floor Fly Variations & Alternatives
- Dumbbell Floor Fly
- Dumbbell Fly
- Cable Crossover
- One Arm Cable Crossover
