Single Arm Fly (Dumbbell)

A unilateral chest isolation exercise performed with a single dumbbell on a bench, developing unilateral chest strength and addressing muscle imbalances.

Instructions

1. Lie flat on a bench with your feet firmly on the floor or bench. Hold a dumbbell in one hand above your chest with your arm nearly extended but with a slight bend in the elbow.
2. Keep the other hand by your chest for balance and support.
3. Lower the dumbbell in an arc motion, allowing your elbow to bend slightly more as you move through the motion.
4. Continue until you feel a stretch across your chest, ensuring your shoulder remains stable.
5. Reverse the motion by bringing the dumbbell back to the starting position along the same arc, contracting your chest.
6. Complete all repetitions on one side, then switch arms.

Tips

• Keep a constant slight bend in your elbow throughout the movement.
• Control the weight through the entire range of motion; avoid dropping it quickly.
• Focus on feeling the chest muscle work rather than just moving the weight.
• Single-arm training addresses strength imbalances and improves stability.
• Use moderate weight; heavier loads are better suited for bilateral exercises.
• Maintain shoulder stability by avoiding excessive shoulder flexion.
• This movement can be performed on an incline bench to target the upper chest.