Dumbbell Floor Single-Arm Fly
Strengthen your chest with controlled movements. Improve stability and isolate each side in this effective fly variation.
The Dumbbell Floor Single-Arm Fly mainly works the chest. You'll need: dumbbells.
Required Equipment
Dumbbell Floor Single-Arm Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Dumbbell Floor Single-Arm Fly Variations and Alternatives
How to do the Dumbbell Floor Single-Arm Fly
Lie flat on the floor, on your back, with your knees bent and feet planted on the ground.
Hold a dumbbell in one hand with your arm extended straight towards the ceiling above your chest.
Keep a slight bend at the elbow throughout the exercise to protect the joint.
Slowly lower your arm out to the side, keeping it at shoulder level, until your upper arm touches the floor.
Pause briefly at the bottom of the movement.
Use your chest muscles to bring the dumbbell back up to the starting position.
Complete the desired number of repetitions with one arm before switching to the other arm.
Tips: - Keep the movement controlled, especially when lowering the weight. - Do not let the dumbbell touch the ground; stop once your upper arm is in line with your torso. - Keep your core engaged to protect your lower back. - Perform the exercise in a smooth, fluid motion without jerking the weight. - Breathe out when lifting the weight and breathe in when lowering it.
Ensure that you choose a weight that allows you to perform the exercise with good form and control. It's important to focus on the muscle contraction and not just moving the weight.
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Dumbbell Floor Single-Arm Fly FAQs
What muscles does the Dumbbell Floor Single-Arm Fly work?
The Dumbbell Floor Single-Arm Fly mainly works the chest. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Floor Single-Arm Fly?
Dumbbells.
What workout day should the Dumbbell Floor Single-Arm Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Floor Single-Arm Fly variations and alternatives?
Similar exercises include the Alternating Dumbbell Incline Fly, Dumbbell Incline Alternative Fly, Dumbbell Floor Lying Fly and Dumbbell Floor Lying Straight-Arm Press.
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