Male model ex_NC4VN5

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Shoulders · Dumbbell

Dumbbell One Arm Low Fly

intermediatestrengthOne side at a time

Dumbbell One Arm Low Fly is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back 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: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoids
Upper Chest · Pectoralis Major, Clavicular Head

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell One Arm Low Fly

Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Extend your arm straight down in front of your body, palm facing forward.
Lift the dumbbell in front of you sideways in a wide arc, maintaining a slight bend in your elbow.
Raise your arm until the dumbbell is at your eye level, keeping your shoulder muscle engaged.
Lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch arms.

Form tips

Maintain a slight bend in your elbow throughout the movement.
Perform the movement slowly and with control to avoid using momentum.
Focus on using your chest and shoulder muscles to lift the weight.

Dumbbell One Arm Low Fly alternatives

Cable One Arm Front Raise

Delts · beginner

Cable Bent Over One Arm Lateral Raise

Delts · beginner

Arm Circle (Variation 2)

Delts · intermediate

Reverse Machine Fly (Variation 2)

Delts · beginner

More delts exercises

One Arm Reverse Dumbbell Fly

Delts · intermediate

Dumbbell One Arm Front Raise

Delts · intermediate

Dumbbell One Arm Lateral Raise

Delts · intermediate

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate

Dumbbell Lying One Arm Rear Lateral Raise

Reverse Machine Fly

Arm Pulses

Arm Circle

Dumbbell One Arm Low Fly FAQ

What muscles does Dumbbell One Arm Low Fly work?

Dumbbell One Arm Low Fly mainly works the delts in the shoulders (Anterior Deltoids, Pectoralis Major and Clavicular Head). The upper back work as secondary muscles.

What equipment do you need for Dumbbell One Arm Low Fly?

You need a dumbbell.

How many sets and reps of Dumbbell One Arm Low 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 Low Fly good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell One Arm Low 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 Low Fly?

Other exercises for the delts include Cable One Arm Front Raise, Cable Bent Over One Arm Lateral Raise, Arm Circle (Variation 2) and Reverse Machine Fly (Variation 2).

For developers

Use Dumbbell One Arm Low 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_NC4VN5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_NC4VN5",
  "name": "Dumbbell One Arm Low Fly",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_NC4VN5/mp4-720.mp4?…",
    "poster": "https://…/ex_NC4VN5/poster.jpg?…"
  }
}