Dumbbell One Arm Bench Fly

Also known as: one arm dumbbell bench fly

Advanced

Pectorals

Dumbbell

Built around independent dumbbell loading, Dumbbell One Arm Bench Fly works as a chest-day opener and builds chest thickness through a full range.

How to do Dumbbell One Arm Bench Fly

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

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Dumbbell One Arm Bench Fly Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell One Arm Bench Fly Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Easier and Harder Than Dumbbell One Arm Bench Fly

Easier progression

Chest Dip

Swap Dumbbell One Arm Bench Fly For

Isometric Wipers

Kettlebell Extended Range One Arm Press On Floor

Cable One Arm Decline Chest Fly

Dumbbell One Arm Bench Fly — Frequently Asked Questions

How do you do the Dumbbell One Arm Bench Fly?

Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh. Lie back on the bench, keeping the dumbbell pressed against your thigh. Using your free hand, help lift the dumbbell up to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell One Arm Bench Fly work?

The Dumbbell One Arm Bench Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell One Arm Bench Fly should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Bench Fly good for beginners?

Not usually. The Dumbbell One Arm Bench Fly is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell One Arm Bench Fly?

Try the Isometric Wipers, Kettlebell Extended Range One Arm Press On Floor or the Cable One Arm Decline Chest Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Bench Fly the same as the one arm dumbbell bench fly?

Yes. The Dumbbell One Arm Bench Fly is also commonly called the one arm dumbbell bench fly. Different gyms and training programs label it differently, but "one arm dumbbell bench fly" refer to this same movement.