Dumbbell One Arm Floor Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Biceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Arm Fly, One Arm Dumbbell Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell One Arm Floor Fly
- Lie on your back on the floor with a dumbbell in one hand.
- Extend your arm straight up above your shoulder.
- Slowly lower the dumbbell out to the side until you feel a stretch in your chest.
- Return to the starting position by contracting your chest muscles.
- Repeat for the desired number of reps.
Common Mistakes
- Lifting the weight too quickly.
- Not controlling the descent of the weight.
- Overextending the arm at the bottom of the movement.
Modifications
- Perform the exercise on a stability ball for added support.
- Lower the weight if experiencing discomfort in the shoulders.
Tips
- Maintain a slight bend in your elbow during the movement.
- Control the weight and avoid using momentum.
- Focus on the stretch and contraction of the chest muscles.
Dumbbell One Arm Floor Fly Alternatives
Tags
chest
strength
dumbbell
fly
pectorals
upper body
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