Exercise

One-Arm Flat Bench Dumbbell Flye: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the One-Arm Flat Bench Dumbbell Flye work?

The One-Arm Flat Bench Dumbbell Flye primarily targets the chest, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using dumbbell.

What are the most common One-Arm Flat Bench Dumbbell Flye mistakes?

• Cutting the stretch short at the bottom instead of feeling a full stretch across the chest.
• Letting the shoulders roll forward instead of keeping the chest up through the movement.
• Bending the elbows into a press instead of keeping a fixed, slight elbow bend through the arc.
• Using a weight heavy enough that the shoulder joint — not the chest — ends up limiting the set.

How should I program the One-Arm Flat Bench Dumbbell Flye — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good One-Arm Flat Bench Dumbbell Flye variations and alternatives?

• Dumbbell Flyes — dumbbell, beginner level, chest
• Incline Dumbbell Flyes — dumbbell, beginner level, chest
• Butterfly — machine, beginner level, chest
• Decline Dumbbell Bench Press — dumbbell, beginner level, chest

One-Arm Flat Bench Dumbbell Flye at a glance

Attribute	Value
Level	Beginner
Equipment	Dumbbell
Category	Strength
Primary muscles	Chest
Secondary muscles	—

How to do the One-Arm Flat Bench Dumbbell Flye, step by step:

1. Step 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. Step 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. Step 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. Step 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. Step 5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
6. Step 6. Switch arms and repeat the exercise.