Quick Answer
Single-Arm Fly is a intermediate strength exercise that targets your chest. It uses a dumbbell. Lie flat bench, hold DB one hand.
Video Tutorial
How to Perform the Single-Arm Fly
- 1
Lie flat bench, hold DB one hand.
- 2
Arm extended over chest, neutral grip, slight elbow bend.
- 3
Free hand on bench for stability.
- 4
Inhale, lower DB out wide arc.
- 5
Maintain slight elbow bend. Feel chest stretch.
- 6
Exhale, bring DB back up in arc, squeezing chest.
- 7
Keep core tight to prevent rotation.
- 8
Repeat reps, switch arms.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Arm Fly isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Fly work?
The Single-Arm Fly primarily works your chest. Secondary muscles include the shoulders and core.
What equipment do I need for the Single-Arm Fly?
The Single-Arm Fly needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Fly suitable for beginners?
The Single-Arm Fly is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Arm Fly should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Fly every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.