One-Arm Flat Bench Dumbbell Flye

How to do the One-Arm Flat Bench Dumbbell Flye

1. 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.
2. 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.
3. 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.
4. 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.
5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
6. Switch arms and repeat the exercise.

Muscles worked

Role	Muscles
Primary	chest
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Harder than the One-Arm Flat Bench Dumbbell Flye

Plyo Kettlebell Pushups expert · Kettlebell Forward Drag with Press intermediate · Other Equipment Drop Push intermediate · Other Equipment

Superset the One-Arm Flat Bench Dumbbell Flye with

Opposing traps and middle back work — alternate sets without extra rest.

Dumbbell Shrug traps Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

What muscles does the One-Arm Flat Bench Dumbbell Flye work?

The One-Arm Flat Bench Dumbbell Flye primarily works the chest. Bodyweight Flyes, Cable Crossover, and Cable Iron Cross train the same muscle, across 11 equipment types.

What equipment do you need for the One-Arm Flat Bench Dumbbell Flye?

Dumbbells. Without dumbbells, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Flat Bench Dumbbell Flye suitable for beginners?

Yes, the One-Arm Flat Bench Dumbbell Flye is rated beginner. Plyo Kettlebell Pushups, Forward Drag with Press, and Drop Push are the progressions from here.

Where should the One-Arm Flat Bench Dumbbell Flye go in a workout?

Late — the One-Arm Flat Bench Dumbbell Flye is isolation work, so it follows your compounds. Supersetting it with Dumbbell Shrug and Bent Over Two-Dumbbell Row cuts session time without extra rest.

Similar exercises

Bodyweight Flyes EZ Curl Bar Cable Crossover Cable Machine Cable Iron Cross Cable Machine Dumbbell Flyes Dumbbell Flat Bench Cable Flyes Cable Machine Incline Cable Flye Cable Machine