Primary
Chest
Secondary
Shoulders, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
See how Single Arm Dumbbell Fly could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Single-arm dumbbell fly forces each side to work independently with no help from the stronger pec. The unilateral demand also recruits core stabilizers to prevent rolling off the bench. Find imbalances, fix them, and build better mind-muscle connection.
When to use it
Use for fixing muscle imbalances or improving mind-muscle connection.
Who it's for
Lifters with noticeable chest asymmetry. Those wanting to improve fly mind-muscle connection. Anyone whose strong side dominates bilateral flyes.
Brace against the bench with your free hand to prevent rotation. All your attention goes to one pec—feel every fiber stretch and squeeze. Start with your weaker side while focus is fresh.
Want Ely to consider Single Arm Dumbbell Fly for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Lie flat on a bench holding one dumbbell extended above your chest.
Hold the bench or place your free hand on your hip.
Lower the dumbbell out to the side in an arc with a slight elbow bend.
Go until you feel a deep stretch in your chest.
Bring the weight back up in the same arc pattern.
Complete all reps on one side then switch arms.
Brace your core to prevent rotation on the bench.
Focus intensely on the working side for mind-muscle connection.
Use lighter weight than bilateral flies due to stability demands.
Keep the same slight elbow bend throughout the movement.
Use single-arm flyes when bilateral flyes reveal one side working harder than the other. Place after standard flyes to address asymmetry. Lower weight than bilateral—the instability and focus make each rep harder.
Rotating the torso instead of keeping it stable.
During any pressing movement like the Single Arm Dumbbell Fly, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Going too heavy and turning it into a pressing motion.
Loading more weight than you can control on the Single Arm Dumbbell Fly often creates compensations that shift work away from your Chest (pectoralis major). Reduce the load until each rep follows the intended path.
Not controlling the weight through full range of motion.
Cutting the range of motion short on the Single Arm Dumbbell Fly can reduce the training stimulus for your Chest (pectoralis major). Use the largest comfortable range you can control without changing the intended setup.
Changing the elbow angle during the movement arc.
Letting your elbows drift away from the intended path during the Single Arm Dumbbell Fly can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Lifters with noticeable chest asymmetry. Those wanting to improve fly mind-muscle connection. Anyone whose strong side dominates bilateral flyes.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per arm. Rest 60s.
This is one example of how Single Arm Dumbbell Fly could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Single Arm Dumbbell Fly
The Single Arm Dumbbell Fly primarily targets the Chest (pectoralis major), making it an effective exercise for chest development. Secondary muscles worked during the Single Arm Dumbbell Fly include Front shoulders (anterior deltoid), providing additional training stimulus. Stabilizer muscles engaged include Core, Biceps.
The Single Arm Dumbbell Fly is rated as intermediate difficulty, meaning it requires some training experience. Lifters with noticeable chest asymmetry. Those wanting to improve fly mind-muscle connection. Anyone whose strong side dominates bilateral flyes. Focus on proper technique and consider starting with easier variations.
For the Single Arm Dumbbell Fly, the recommended approach depends on your goals. 3 sets of 10-12 reps per arm. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
Yes, the Single Arm Dumbbell Fly can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting chest.
Good alternatives to the Single Arm Dumbbell Fly include: Dumbbell Fly, Cable Fly, One-Arm Cable Crossover. These exercises target similar muscle groups as the Single Arm Dumbbell Fly and can be used as substitutes based on your equipment availability, gym setup, or training preferences.