Movement overview

The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.

Step-by-step cues

1. Begin by selecting a dumbbell of appropriate weight and lie on a flat bench with your feet firmly planted on the floor.
2. Hold the dumbbell in one hand with a neutral grip (palm facing inwards) and extend your arm straight up over your chest.
3. Place your other hand on your hip or hold onto the bench for stability.
4. With a slight bend in your elbow, slowly lower the dumbbell out to the side in an arc motion until you feel a stretch in your chest.
5. Pause briefly at the bottom of the movement, ensuring your arm does not drop below shoulder level.
6. Engage your chest muscles to bring the dumbbell back to the starting position, maintaining control throughout the movement.
7. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Maintain a slight bend in your elbow throughout the exercise to reduce stress on the joint.
• Focus on using your chest muscles to control the movement rather than relying on momentum.
• Keep your core engaged to stabilize your body and prevent excessive arching of the back.
• Perform the exercise slowly and with control to maximize muscle engagement and minimize injury risk.
• Ensure that your shoulder blades remain retracted and pressed against the bench for better support.