Dumbbell one arm bench fly
The dumbbell one arm bench fly is an isolation exercise targeting the pectoral muscles. It involves lying on a bench and performing a fly motion with one arm, which helps in improving muscle symmetry and strength.
At a glance
- Area
- Chest
- Main muscle
- Pectorals
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep a slight bend in your elbow to reduce strain on the joint.
- Control the weight throughout the movement to avoid injury.
- Ensure your back remains flat on the bench.
What to watch out for
- shoulder injuries
- rotator cuff issues
- severe chest pain
Also known as
Croce con manubrio su panca (un braccio), chest fly, single arm chest fly