GYMKC
Menu
Get the app

Dumbbell One Arm Floor Fly

Chest Front delts Isolation DumbbellKettlebell
Demo (loops)

How to do it

Starting position

  1. Lie on your back on the floor with your knees bent.
  2. Hold a dumbbell in one hand and extend your arm over your chest.
  3. Keep your elbow slightly bent and pinned in place.
  4. Rest your other arm comfortably on the floor beside you.

Movement

  1. Keeping your elbow angle fixed, slowly lower the dumbbell out to the side.
  2. Pause when your upper arm lightly touches the floor.
  3. Bring the dumbbell back over your chest, focusing on squeezing your chest.
  4. Once you finish the reps on one side, switch hands and do the same number of reps.

Breathing

Inhale as you open your arms, exhale as you bring them together.

Cautions

  • If you straighten your elbow as you push up, it turns into a press, so lock in the angle.
  • Do not bounce your upper arm off the floor.
  • If your torso rotates toward the dumbbell, lower the weight.

Exercise info

Primary musclesChest
Secondary musclesFront delts
EquipmentDumbbellKettlebell
Movement patternIsolation
Rep range10–15 reps (one side at a time)
5 similar exercises

Representative exercise: Dumbbell One Arm Floor Fly

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Dumbbell FlyEasierDumbbell Lying Fly on FloorEasierDumbbell Decline One Arm FlyHarderDumbbell Around PulloverHarderBand Chest FlySimilar exerciseCable Decline FlySimilar exercisePec Deck FlySame muscle · different equipmentLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.