One-Arm Flat Bench Dumbbell Flye

Technique

How to perform One-Arm Flat Bench Dumbbell Flye

1. Sit on a flat bench with one dumbbell supported on the working-side thigh, then lie back and bring it above that shoulder.
2. Plant both feet, keep the head and back supported, and hold the bench with the unused hand.
3. Face the working palm inward and keep a small, steady bend in the elbow.
4. Lower the dumbbell out to the side in a wide arc, stopping when the upper arm approaches torso level or before the shoulder position changes.
5. Bring the arm back over the chest along the same arc without turning the movement into an elbow-driven press.
6. Keep the torso steady against the bench, lower the weight under control when finished, and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.