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Visual demonstration of the Dumbbell One Arm Floor Fly exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders
Equipment
Dumbbells
Exercise guide

Dumbbell One Arm Floor Fly

4 steps Updated 29/08/2026

Dumbbell One Arm Floor Fly is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. 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.
  2. Slowly raise your arm over your chest in a wide arc motion, keeping a slight bend in your elbow.
  3. Lower the dumbbell back to the starting position until your arm nearly touches the floor.
  4. Repeat for the desired repetitions, then switch to the other arm.
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Last updated: 29/08/2026

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Dumbbell One Arm Floor Fly

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