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One-Arm Flat Bench Dumbbell Flye

Learn how to properly perform the One-Arm Flat Bench Dumbbell Flye with this complete demonstration video.

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What is the One-Arm Flat Bench Dumbbell Flye?

The one-arm flat bench dumbbell flyes are an isolation exercise targeting the chest. Ideal for beginners and pros alike, it helps in enhancing strength and flexibility of the pectorals. This exercise is particularly effective at the end of a workout for an optimal muscle pump.

How to properly perform the One-Arm Flat Bench Dumbbell Flye

  1. Lie down on a flat bench with a dumbbell in one hand, arm extended upward.
  2. Slightly bend the elbow while maintaining a slight bend in the arm throughout the exercise.
  3. Slowly lower the dumbbell to the side, keeping the arm slightly bent and controlling the movement.
  4. Feel the stretch in the chest and the work in the pectoral muscles.
  5. Slowly return to the starting position by bringing the dumbbell back up.
  6. Repeat the exercise for the recommended number of repetitions, then switch to the other arm.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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