Dumbbell One Arm Low Fly

A unilateral movement targeting the lower chest. It allows for a deeper contraction and better focus on individual pectoral development.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Stand or lie down holding one dumbbell. Start with the weight at hip level with a neutral grip.

Instructions

1. Bring the dumbbell upward and across your chest.
2. Squeeze the lower pectoral.
3. Return slowly to the start.
4. Maintain core stability.
5. Finish all reps then switch.

Common Mistakes

1. Using the shoulder to pull.
2. Rotating the body.
3. Bending the elbow too much.

Alternative Exercises

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Upper Chest Crossovers

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