Dumbbell One Arm Floor Fly

Sculpt your chest with the Dumbbell One Arm Floor Fly. This isolation exercise targets your pectoralis major, building strength and definition from a

IntermediateChest Dumbbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Dumbbell One Arm Floor Fly

Isolation

Dumbbell Single Arm Alternate Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Low Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Bench Fly

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate

Isolation

Dumbbell Floor Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate

Description

A dumbbell exercise that targets the chest muscles by performing a flying motion with one arm while lying on the floor.

Save Dumbbell One Arm Floor Fly to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Dumbbell One Arm Floor Fly

01
Setup
Lie on your back on the floor with your knees bent and feet flat. Hold one dumbbell in one hand with a neutral grip (palm facing your feet), extending your arm straight up towards the ceiling with a slight elbow bend.
02
Setup
Place your free hand on your stomach or out to the side for stability. Ensure the shoulder blade on your working side remains pressed into the floor.
03
Inhale and slowly lower the dumbbell in a wide arc motion out to the side until your upper arm gently touches the floor. Maintain the slight bend in your elbow throughout this movement.
04
Exhale and contract your chest to reverse the motion, bringing the dumbbell back up in the same arc path until it's directly over your chest. Focus on squeezing your pectoral muscle at the top.
05
Repeat for the desired number of repetitions on one side, then switch arms and perform the exercise with the other arm.

Tips

Control the descent: Don't let gravity simply drop the weight; control the eccentric phase to maximize muscle engagement and prevent injury.
Maintain a slight elbow bend: Keep a consistent, slight bend in your elbow throughout the entire movement to protect your elbow joint and keep tension on the chest, not the biceps.
Focus on the squeeze: At the top of the movement, actively squeeze your chest muscle as if trying to bring your bicep to your sternum, enhancing peak contraction.
Utilize the floor as a safety stop: The floor provides a natural, consistent stopping point, preventing overstretching and ensuring a safe range of motion.

Common mistakes

Using too much weight leading to elbow lockout: Reduce the dumbbell weight to maintain a slight elbow bend and controlled, fluid movement, rather than locking out your elbow and swinging the weight.
Arching the lower back: Keep your core engaged and your lower back pressed into the ground for stability and spinal protection, instead of arching your lower back off the floor.
Rushing the movement: Slow down the eccentric (lowering) phase to maximize time under tension and improve muscle activation, rather than rushing through the movement.

In the Ellim app, Dumbbell One Arm Floor Fly unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train dumbbell one arm floor fly?

Get Ellim — Free

Questions

What muscles does Dumbbell One Arm Floor Fly work?

Dumbbell One Arm Floor Fly primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Deltoid Anterior.

Is Dumbbell One Arm Floor Fly good for beginners?

Dumbbell One Arm Floor Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell One Arm Floor Fly?

You need Dumbbell to perform Dumbbell One Arm Floor Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell One Arm Floor Fly?

Control the descent: Don't let gravity simply drop the weight; control the eccentric phase to maximize muscle engagement and prevent injury. Maintain a slight elbow bend: Keep a consistent, slight bend in your elbow throughout the entire movement to protect your elbow joint and keep tension on the chest, not the biceps. Focus on the squeeze: At the top of the movement, actively squeeze your chest muscle as if trying to bring your bicep to your sternum, enhancing peak contraction. Utilize the floor as a safety stop: The floor provides a natural, consistent stopping point, preventing overstretching and ensuring a safe range of motion.

What are common mistakes when doing Dumbbell One Arm Floor Fly?

Using too much weight leading to elbow lockout: Reduce the dumbbell weight to maintain a slight elbow bend and controlled, fluid movement, rather than locking out your elbow and swinging the weight. Arching the lower back: Keep your core engaged and your lower back pressed into the ground for stability and spinal protection, instead of arching your lower back off the floor. Rushing the movement: Slow down the eccentric (lowering) phase to maximize time under tension and improve muscle activation, rather than rushing through the movement.