Strength

Single Arm Dumbbell Chest Fly

The Single Arm Dumbbell Chest Fly is designed to increase strength, flexibility, balance, and stability in the chest and shoulder area. It involves a one-handed stretch and contraction, enhancing chest strength and shoulder breadth.

View all exercises

Single Arm Dumbbell Chest Fly instructions

Step-by-step instructions

Start by lying flat on a bench, holding one dumbbell in your left hand to the side of your chest.

Extend your left arm, keeping a slight bend in the elbow.

Slowly raise the dumbbell across your body to the opposite side, as if you are trying to touch your right shoulder.

Return the dumbbell back to the starting position in a controlled manner.

Switch arms and repeat for the programmed number of reps.

Start by lying flat on a bench, holding one dumbbell in your left hand to the side of your chest.

Extend your left arm, keeping a slight bend in the elbow.

Slowly raise the dumbbell across your body to the opposite side, as if you are trying to touch your right shoulder.

Return the dumbbell back to the starting position in a controlled manner.

Switch arms and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Strength

Kettlebell Staggered Stance Row

Strengthen your back, arms, and improve balance with the Kettlebell Staggered Stance Row. This exercise engages your upper and middle back muscles while working your biceps, enhancing both strength and stability.

Try it out

Strength

Alternating Kettlebell Hammer Curl To Press

The Alternating Kettlebell Hammer Curl To Press is a dual-purpose workout targeting the biceps and shoulders, also enhancing core stability and muscle coordination.

Try it out

Strength

Dumbbell One Arm Snatch

The Dumbbell One Arm Snatch is a powerful exercise enhancing strength, power, and athletic performance. It targets the upper back, shoulders, and hips, involving a quick motion to lift a dumbbell overhead.

Try it out

Start your fitness journey today

Enjoying exercises like Single Arm Dumbbell Chest Fly, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer