Dumbbell One Arm Floor Fly
Expert Advice
Keep a slight bend in your elbow throughout the movement to protect your joints and ensure that the chest muscles are doing the work.
How-to-do Steps
- Lie on the floor with a dumbbell in one hand, arm extended above your chest.
- With a slight bend in your elbow, lower your arm out to the side, keeping it at shoulder level.
- Bring the dumbbell back up to the starting position in a wide arc motion.
- Perform the desired number of repetitions before switching to the other arm.
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Muscles Worked
Dumbbell One Arm Floor Fly primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest70%
Secondary
Biceps15%
Shoulders15%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell One Arm Floor Fly work?
Dumbbell One Arm Floor Fly primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Floor Fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Floor Fly suitable for beginners?
Yes, Dumbbell One Arm Floor Fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
