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.
How to program the One-Arm Flat Bench Dumbbell Flye
Sets and reps
As an isolation movement, the One-Arm Flat Bench Dumbbell Flye is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One-Arm Flat Bench Dumbbell Flye is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the One-Arm Flat Bench Dumbbell Flye work?
The One-Arm Flat Bench Dumbbell Flye primarily targets the Chest.
What equipment do I need for the One-Arm Flat Bench Dumbbell Flye?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the One-Arm Flat Bench Dumbbell Flye should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
