Dumbbell One Arm Bench Fly

pectoralschestdumbbell

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.

Dumbbell One Arm Bench Fly exercise demonstration showing proper form

How to Do the Dumbbell One Arm Bench Fly

Follow these steps to perform the Dumbbell One Arm Bench Fly with correct form:

  1. 1Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
  2. 2Lie back on the bench, keeping the dumbbell pressed against your thigh.
  3. 3Using your free hand, help lift the dumbbell up to the starting position.
  4. 4Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
  5. 5Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
  6. 6Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch arms and repeat.

Dumbbell One Arm Bench Fly Muscles Worked

Primary

pectorals

Secondary

shoulders

Exercise Details

Equipment
dumbbell
Body Part
chest
Category
Extended

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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.

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