Dumbbell One Arm Bench Fly

A unilateral isolation exercise for the chest. It increases core recruitment as the body must resist the lateral weight of the dumbbell.

Exercise Details

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

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a bench holding one dumbbell. Grip the bench with your free hand for stability. Maintain a slight elbow bend.

Instructions

1. Lower the dumbbell in a wide arc to the side.
2. Feel the stretch in your pectoral.
3. Bring the weight back to the center.
4. Maintain a stable torso.
5. Finish the set then switch.

Common Mistakes

1. Rotating the hips.
2. Locking the elbow.
3. Losing shoulder retraction.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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Suspended Push-Up

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Superman Push-Up

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An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

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A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.