Single Arm Dumbbell Floor Flye — how to, muscles worked, alternatives

How to do the Single Arm Dumbbell Floor Flye

Lie on the floor with knees bent, one dumbbell held out to the side.
Keep a slight bend in your elbow with your palm facing up.
Raise the dumbbell over your chest in a wide arc.
Lower it to the side until your upper arm nearly touches the floor.
Complete all reps on one side, then switch arms.

Full technique — 7 steps

Lie on your back on the floor with knees bent and feet flat.
Hold one dumbbell with your arm out to the side, just above the floor, and your palm facing up.
Keep a slight, fixed bend in your elbow and rest your free hand on the floor.
Raise the dumbbell over your chest in a wide arc by drawing your upper arm inward.
Finish with the dumbbell above your chest without letting it drift behind your shoulder.
Lower it out to the side along the same arc until your upper arm nearly touches the floor.
Complete all reps on one side, then switch arms.

Common mistakes

Turning the flye into a press
Bending and straightening the elbows
Twisting the torso to finish reps
Resting the arm on the floor between reps

Form cues

Keep elbow bend fixed
Hug in a wide arc
Match the same arc
Keep shoulders down and back

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Lying Svend Press Beginner
This exercise Single Arm Dumbbell Floor Flye Beginner
Harder Dumbbell Flye Beginner
Harder Stability Ball Dumbbell Flye Intermediate

Too hard for now? Start with the Lying Svend Press.

Quick answers

What muscles does the Single Arm Dumbbell Floor Flye work?

Primary: Mid chest 9/10. Also works: Front delts 5/10, Upper chest 5/10, Biceps 3/10, Rotator Cuff 3/10.

When should I do the Single Arm Dumbbell Floor Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

How many sets and reps of the Single Arm Dumbbell Floor Flye?

Strength: 3 sets of 6–8 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Single Arm Dumbbell Floor Flye?

Cable machine: Lying Cable Flye, Mid Cable Flye. Resistance bands: Single Arm Resistance Band Chest Flye, Incline Resistance Band Flye. No equipment: Standing Bodyweight Flye. Kettlebell: Single Arm Kettlebell Flye.