One-Arm Flat Bench Dumbbell Flye
How to do the One-Arm Flat Bench Dumbbell Flye with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
,
Dumbbell
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.
Log it, see it on your body.
Every One-Arm Flat Bench Dumbbell Flye set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
One-Arm Flat Bench Dumbbell Flye: common questions
What muscles does the One-Arm Flat Bench Dumbbell Flye work?
The One-Arm Flat Bench Dumbbell Flye primarily works the Chest.
Is the One-Arm Flat Bench Dumbbell Flye suitable for beginners?
Yes. The One-Arm Flat Bench Dumbbell Flye is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the One-Arm Flat Bench Dumbbell Flye?
To do the One-Arm Flat Bench Dumbbell Flye you'll need a dumbbell.
Is the One-Arm Flat Bench Dumbbell Flye a compound or isolation exercise?
The One-Arm Flat Bench Dumbbell Flye is an isolation exercise, it targets the chest through a single joint, which makes it useful for focused, targeted work.
How do I do the One-Arm Flat Bench Dumbbell Flye with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your One-Arm Flat Bench Dumbbell Flye sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |