Dumbbell One Arm Bench Fly

Target muscle

Pectorals

Also works

Shoulders

Equipment

Dumbbell

Body part

Chest

How to do the dumbbell one arm bench fly

1. Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
2. Lie back on the bench, keeping the dumbbell pressed against your thigh.
3. Using your free hand, help lift the dumbbell up to the starting position.
4. Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
5. Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
6. Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
7. Repeat for the desired number of repetitions, then switch arms and repeat.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The shoulders work as secondary muscles. See all chest exercises or every dumbbell exercise.