Dumbbell One Arm Bench Fly
Learn how to do the Dumbbell One Arm Bench Fly with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Shoulders.
How to Do the Dumbbell One Arm Bench Fly
Follow these steps to perform the Dumbbell One Arm Bench Fly with correct form:
- 1Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
- 2Lie back on the bench, keeping the dumbbell pressed against your thigh.
- 3Using your free hand, help lift the dumbbell up to the starting position.
- 4Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
- 5Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- 6Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
- 7Repeat for the desired number of repetitions, then switch arms and repeat.
Dumbbell One Arm Bench Fly Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell One Arm Bench Fly?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell One Arm Bench Fly work?
The Dumbbell One Arm Bench Fly primarily targets your Pectorals. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Dumbbell One Arm Bench Fly?
The Dumbbell One Arm Bench Fly requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell One Arm Bench Fly with proper form?
Start by Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh. Lie back on the bench, keeping the dumbbell pressed against your thigh. Using your free hand, help lift the dumbbell up to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell One Arm Bench Fly?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell One Arm Bench Fly?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell One Arm Bench Fly best for?
The Dumbbell One Arm Bench Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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