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Dumbbell One Arm Bench Fly

🏋️‍♂️ Strength / Weighted · Chest

Log it by text

Sets × Reps @ Weight
/log dumbbell_one_arm_bench_fly 3x10@45
also valid: /log dumbbell-one-arm-bench-fly 3x10@45 · /log dumbbell one arm bench fly 3x10@45
Sets × Reps
/log dumbbell_one_arm_bench_fly 3x10
also valid: /log dumbbell-one-arm-bench-fly 3x10 · /log dumbbell one arm bench fly 3x10
Reps
/log dumbbell_one_arm_bench_fly 20
also valid: /log dumbbell-one-arm-bench-fly 20 · /log dumbbell one arm bench fly 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Dumbbell One Arm Bench Fly demonstration animation
Demo: Dumbbell One Arm Bench Fly — © Gym visual

How to perform

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

Related Strength / Weighted exercises

Assisted Chest Dip KneelingAssisted Wide Grip Chest Dip KneelingBand Bench PressBand One Arm Twisting Chest PressBarbell Decline Bench PressBarbell Decline PulloverBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Guillotine Bench PressBarbell Incline Bench PressBarbell Incline Shoulder RaiseBarbell Reverse Grip Decline Bench Press
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