Single-Arm Dumbbell Fly

Chest, ShouldersDumbbells, Bench

A chest isolation exercise lowering one dumbbell in an arc, requiring high core stabilization on the bench.

How to do it

1Lie flat on the bench, plant your feet on the floor, and hold the dumbbell above your chest with a slight elbow bend.

2Place your free hand on your hip or out to the side for balance.

3Lower the dumbbell out to the side in a smooth arc while keeping the elbow bend constant.

4Lower until your arm is level with the bench, feeling a gentle stretch in your chest.

5Contract your chest to bring the dumbbell back along the same arc to the starting position above you.

Common mistakes

Rotating your entire torso toward the lowering side, taking work away from the target muscle.

Straightening your arm completely, putting dangerous shear force on the elbow joint.

Lowering your arm too far below bench level, raising shoulder injury risk.

Breathing

Inhale as you lower the dumbbell out to the side. Exhale as you squeeze the arm back to the center.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.