Exercise guide
Dumbbell One Arm Low Fly
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
The Dumbbell One Arm Low Fly is a unilateral isolation movement that targets the upper pectoral fibers and anterior deltoids by moving the weight in an upward arc across the body. This variation is excellent for correcting chest imbalances and improving the mind-muscle connection with the clavicular head of the pectoralis major.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at your side.
- Maintain a slight bend in your elbow and turn your palm so it faces forward or slightly inward.
- Engage your core and pull your shoulders back to create a stable base.
- Place your non-working hand on your hip or hold onto a stable surface for balance.
How to do it
- Exhale as you lift the dumbbell in an upward and inward arc across your body toward the midline of your chest.
- Continue the movement until the dumbbell is roughly at shoulder height, focusing on squeezing the upper chest.
- Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-3 second tempo.
- Complete the desired number of repetitions on one side before switching to the other arm.
Form checklist
- Keep the elbow slightly bent but locked at that angle; do not turn this into a press.
- Ensure your torso remains stationary—avoid rotating your hips or shoulders to swing the weight.
- Maintain a proud chest and avoid letting the shoulder of the working arm roll forward.
- Stop the upward movement once you feel a peak contraction in the chest to avoid excessive front delt strain.
Pro tips
- Think about bringing your inner bicep toward your sternum rather than just moving your hand to maximize chest recruitment.
- Pause for one second at the top of the movement to emphasize the peak contraction of the upper pec fibers.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Add a '1.5 rep' style by lifting to the top, lowering halfway, lifting back to the top, and then lowering all the way down.
Frequently asked
- What muscles does the dumbbell one arm low fly work?
- The dumbbell one arm low fly primarily targets the pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the dumbbell one arm low fly?
- The dumbbell one arm low fly uses dumbbell.
- Is the dumbbell one arm low fly good for beginners?
- The dumbbell one arm low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.