One-Arm Flat Bench Dumbbell Flye
A beginner isolation strength exercise that works the chest, using dumbbells.
Starting position
End position
How to Do One-Arm Flat Bench Dumbbell Flye
- Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
- By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
- Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
- Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Muscles Worked
Alternatives to One-Arm Flat Bench Dumbbell Flye
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Extended Range One-Arm Kettlebell Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
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2
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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3
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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4
Dumbbell Bench Press with Neutral Grip
A beginner compound strength exercise that works the chest, using dumbbells.
-
5
Incline Dumbbell Bench With Palms Facing In
A beginner compound strength exercise that works the chest, using dumbbells.
-
6
One Arm Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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7
Flat Bench Cable Flyes
An intermediate isolation strength exercise that works the chest, using a cable machine.
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8
One-Arm Kettlebell Floor Press
An intermediate compound strength exercise that works the chest, using a kettlebell.
-
9
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
-
10
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
Frequently Asked Questions
What muscles do one-arm flat bench dumbbell flye work?
One-Arm Flat Bench Dumbbell Flye primarily works the chest.
What equipment do I need for one-arm flat bench dumbbell flye?
One-Arm Flat Bench Dumbbell Flye uses dumbbells.
One-Arm Flat Bench Dumbbell Flye: is it suitable for beginners?
Yes. One-Arm Flat Bench Dumbbell Flye is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one-arm flat bench dumbbell flye?
Extended Range One-Arm Kettlebell Floor Press, Decline Dumbbell Bench Press, Dumbbell Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-arm flat bench dumbbell flye reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-arm flat bench dumbbell flye can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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