One-Arm Flat Bench Dumbbell Flye
- Primary musclesChest
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "One-Arm Flat Bench Dumbbell Flye".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie on a flat bench holding a dumbbell in one hand with a neutral grip. Use your thigh to help swing it up over your chest, and grip the bench with your other hand.
Straighten your working arm above your chest with a slight bend in the elbow. This is your start position.
Inhale and lower the arm in a wide arc out to the side until you feel a stretch across your chest. Keep the same elbow angle throughout.
Exhale and bring the dumbbell back up along the same path, squeezing your chest.
Pause for a second at the top, repeat for the planned reps, then change arms.
Bending and straightening the elbow turns the fly into a press. Keep the arm angle fixed and move only at the shoulder.
Start light because the long lever puts stress on the shoulder. Lower only as far as your shoulder feels comfortable.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.