TETSUDumbbell One Arm Bench Fly
The Dumbbell One Arm Bench Fly is a dumbbell exercise for the chest that primarily targets the pectorals, with the shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell One Arm Bench Fly
- 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.
- Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
- Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat.
Common questions
What muscles does the Dumbbell One Arm Bench Fly work?
The Dumbbell One Arm Bench Fly primarily targets the pectorals. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Bench Fly?
You need a dumbbell to perform the Dumbbell One Arm Bench Fly.
How many sets and reps of the Dumbbell One Arm Bench Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell One Arm Bench Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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