One-Arm Flat Bench Dumbbell Flye
A beginner strength exercise for the chest, done with a dumbbell.
How to do the 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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the One-Arm Flat Bench Dumbbell Flye
Dumbbell FlyesDumbbell · Beginner
Decline Dumbbell Bench PressDumbbell · Beginner
Decline Dumbbell FlyesDumbbell · Beginner
Dumbbell Bench PressDumbbell · Beginner
Dumbbell Bench Press with Neutral GripDumbbell · Beginner
Hammer Grip Incline DB Bench PressDumbbell · Beginner
Incline Dumbbell Bench With Palms Facing InDumbbell · Beginner
Incline Dumbbell FlyesDumbbell · Beginner
Questions
What muscles does the One-Arm Flat Bench Dumbbell Flye work?
Mainly the chest.
Is the One-Arm Flat Bench Dumbbell Flye good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the One-Arm Flat Bench Dumbbell Flye?
Good alternatives that train the chest: Dumbbell Flyes, Decline Dumbbell Bench Press, Decline Dumbbell Flyes or Dumbbell Bench Press.
How many sets and reps of the One-Arm Flat Bench Dumbbell Flye should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).