One Arm Flat Bench Fly’s

🎯 Chest🏋️ Bench, DumbbellIsolation

How to do the one arm flat bench fly’s

  1. Lie on a flat bench with your free hand holding the bench.
  2. Grasp the dumbbell in your other hand and with your forearm parallel to the floor raise your arm in an arc the middle of your chest.
  3. Once the dumbbell is at the middle of your chest line, slowly lower is along the same path to starting position.
  4. Repeat.

Muscles worked

The prime mover is the pectoralis major, which drives the upper arm forward and across the body.

Every exercise for:Chest

How this movement works

Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A bench fixes the torso angle and gives you something to drive against, which is what lets the load go up without your position wandering.

Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.

Every exercise using:BenchDumbbell

These train the chest too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.