Exercise guide
One-Arm Flat Bench Dumbbell Flye
The One Arm Flat Bench Dumbbell Flye moves one dumbbell through a wide chest-fly arc while the opposite hand stabilizes the body. The unilateral load challenges both the chest and the torso's resistance to rotation.
Training context
Understanding the One-Arm Dumbbell Flye
The exercise places a long lever against the shoulder and creates more rotational demand than a two-arm flye. Use a light dumbbell and a conservative range.
The free hand may hold the bench for stability, but the torso should remain centered. Stop the descent before the shoulder rolls forward or the upper arm drops excessively below the torso.
Technique overview
Keep a soft elbow bend and controlled range
Lie securely with one dumbbell held above the chest and the free hand holding the bench. Lower the working arm through a wide arc while maintaining a soft elbow bend and stable torso. Reverse the same path to bring the dumbbell back above the chest, then switch sides.
Treat this as an overview and use a range, pace, and setup you can control.