Dumbbell One Arm Low Fly

Expert Advice

Perform the movement slowly and with control, focusing on the stretch and contraction of the chest muscle on the working side.

Lie on a flat bench with a dumbbell in one hand, arm extended above your chest.
Keep a slight bend in your elbow as you lower the dumbbell in an arc down to your side.
Go as low as is comfortable, feeling a stretch in your chest.
Bring the dumbbell back to the starting position, focusing on using your chest muscles.
Complete the desired number of repetitions before switching arms.

Primary

Chest70%

Secondary

Biceps15%

Shoulders15%

Equipment

Dumbbell

Exercise Type

Strength