Dumbbell One Arm Low Fly
Expert Advice
Perform the movement slowly and with control, focusing on the stretch and contraction of the chest muscle on the working side.
How-to-do Steps
- Lie on a flat bench with a dumbbell in one hand, arm extended above your chest.
- Keep a slight bend in your elbow as you lower the dumbbell in an arc down to your side.
- Go as low as is comfortable, feeling a stretch in your chest.
- Bring the dumbbell back to the starting position, focusing on using your chest muscles.
- Complete the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell One Arm Low 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 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Low Fly work?
Dumbbell One Arm Low 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 Low Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Low Fly suitable for beginners?
Dumbbell One Arm Low Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
