Dumbbell One Arm Low Fly
Description
The dumbbell one arm low fly performs a low-to-high fly motion with a single dumbbell. Starting with the dumbbell low at the hip, you sweep it up across the body to chest height in a fly arc. The low-to-high path emphasizes the upper chest fibers and adds a strong contraction at the top.
Muscle Group
Equipment Required
Dumbbell One Arm Low Fly Instructions
- Stand tall with a single dumbbell in your right hand at your right hip.
- Position your feet shoulder-width apart, soft bend in the knees.
- Place your left hand on your hip or out for balance.
- Brace your core and pull your shoulders back.
- Maintain a slight bend in the working elbow.
- Sweep the dumbbell up across your body in a fly arc.
- Continue until your arm reaches chest height across the body.
- Squeeze the upper chest at the top, then lower with control. Switch sides.
Dumbbell One Arm Low Fly Form & Visual
Dumbbell One Arm Low Fly Benefits
- Targets upper chest with unilateral pattern
- Low-to-high path emphasizes upper pec fibers
- Strong contraction at the top
- Corrects pec imbalances
- Builds chest size and detail
- Useful for chest specialization
Dumbbell One Arm Low Fly Muscles Worked
- Pectoralis major (clavicular head)
- Anterior deltoid
- Front deltoid
Dumbbell One Arm Low Fly Variations & Alternatives
- Cable Low Fly
- Cable Crossover
- Dumbbell Fly
- Incline Fly
