One-Arm Flat Bench Dumbbell Flye

Instructions

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.

Frequently asked questions

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

One-Arm Flat Bench Dumbbell Flye primarily targets the Chest. This makes it an effective strength exercise for building chest development.

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

You will need a dumbbell to perform the One-Arm Flat Bench Dumbbell Flye. Make sure the equipment is set up properly and at the appropriate weight before starting.

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

Yes. The One-Arm Flat Bench Dumbbell Flye is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the One-Arm Flat Bench Dumbbell Flye a compound or isolation exercise?

The One-Arm Flat Bench Dumbbell Flye is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the One-Arm Flat Bench Dumbbell Flye?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the One-Arm Flat Bench Dumbbell Flye?

Good alternatives include the Alternating Floor Press, Around The Worlds, Barbell Bench Press - Medium Grip. These exercises target similar muscle groups (Chest) and can be substituted based on available equipment or training preference.

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