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Chest · Dumbbell
Dumbbell One Arm Floor Fly
Dumbbell One Arm Floor Fly is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoids
How to do Dumbbell One Arm Floor Fly
- Lie on your back on the floor with your legs straight. Hold a dumbbell in one hand with your arm slightly bent on the floor, palm facing up. Keep your free hand on the floor for support.
- Slowly raise your arm over your chest in a wide arc motion, keeping a slight bend in your elbow.
- Lower the dumbbell back to the starting position until your arm nearly touches the floor.
- Repeat for the desired repetitions, then switch to the other arm.
Form tips
- Keep a slight bend in your elbow to reduce strain on your joint.
- Avoid letting your back arch off the floor; keep it flat and supported.
- Focus on using your chest muscles to lift the dumbbell, minimizing shoulder involvement.
Dumbbell One Arm Floor Fly alternatives
More pectorals exercises
Dumbbell One Arm Floor Fly FAQ
What muscles does Dumbbell One Arm Floor Fly work?
Dumbbell One Arm Floor Fly mainly works the pectorals in the chest (Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell One Arm Floor Fly?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Floor Fly should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Floor Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell One Arm Floor Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Floor Fly?
Other exercises for the pectorals include Cable One Arm Chest Fly Bent, Kettlebell Single Arm Chest Fly, Band Single Arm Pec Fly and Machine Fly.
For developers
Use Dumbbell One Arm Floor Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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