Strengthen Chest with Single Arm Fly

Single Arm Fly

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

From a half-kneeling position, ensure the knee on the floor corresponds with the arm holding the dumbbell. Place the opposite foot forward, flat on the ground. For support and balance, rest the non-working forearm on the forward knee. The working arm should start slightly bent at the elbow and extended down by your side. Engaging the chest, lift the dumbbell out to the side until it reaches slightly above shoulder height. Maintain a slight bend in the elbow throughout. Slowly lower the weight in a controlled motion back to the starting position, ensuring continuous engagement of the chest and shoulder muscles.

Common Mistakes

Avoid using momentum or fast, jerky movements. It's essential to keep the motion fluid and controlled. Also, maintain a stable core and upright posture throughout the exercise to protect your back.

Breathing

Inhale when beginning the movement and exhale as you lift the dumbbell. Inhale again while returning the dumbbell to its starting position.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Rear Shoulders

Secondary Muscles

Teres Major, Teres Minor, Infraspinatus

Tertiary Muscles

Latissimus Dorsi