Dumbbell One Arm Floor Fly

Expert Advice

Keep a slight bend in your elbow throughout the movement to protect your joints and ensure that the chest muscles are doing the work.

Lie on the floor with a dumbbell in one hand, arm extended above your chest.
With a slight bend in your elbow, lower your arm out to the side, keeping it at shoulder level.
Bring the dumbbell back up to the starting position in a wide arc motion.
Perform the desired number of repetitions before switching to the other arm.

Primary

Chest70%

Secondary

Biceps15%

Shoulders15%

Equipment

Dumbbell

Exercise Type

Strength