One-Arm Flat Bench Dumbbell Flye
The One-Arm Flat Bench Dumbbell Flye isolates the Chest through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to One-Arm Flat Bench Dumbbell Flye
- 1
Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
- 2
By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
- 3
Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
- 4
Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- 5
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
- 6
Switch arms and repeat the exercise.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Flat Bench Dumbbell Flye work?
The One-Arm Flat Bench Dumbbell Flye primarily targets the Chest. It's an effective isolation exercise for building chest strength.
Is the One-Arm Flat Bench Dumbbell Flye good for beginners?
Yes, the One-Arm Flat Bench Dumbbell Flye is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the One-Arm Flat Bench Dumbbell Flye?
You need dumbbell to perform the One-Arm Flat Bench Dumbbell Flye. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.