Dumbbell One Arm Floor Fly

A unilateral chest isolation movement performed on the floor for maximum safety. It targets the pectorals while engaging the obliques for balance.

Exercise Details

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

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on the floor holding one dumbbell. Keep your knees bent and feet flat. Maintain a slight elbow bend.

Instructions

1. Lower the weight to the side until the upper arm touches the floor.
2. Squeeze the chest to bring it back to center.
3. Keep the core tight to prevent rolling.
4. Control the descent.
5. Switch arms.

Common Mistakes

1. Bouncing off the floor.
2. Rotating the torso.
3. Locking the elbow.

Alternative Exercises

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