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Visual demonstration of the Dumbbell One Arm Low Fly exercise

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Intermediate

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

Dumbbell One Arm Low Fly

4 steps Updated 29/08/2026

Dumbbell One Arm Low Fly is a free weights exercise targeting Shoulders (Anterior Deltoids), Upper Chest (Pectoralis Major, Clavicular Head) using Dumbbells.

Step by step

How to perform it

  1. 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.
  2. Lift the dumbbell in front of you sideways in a wide arc, maintaining a slight bend in your elbow.
  3. Raise your arm until the dumbbell is at your eye level, keeping your shoulder muscle engaged.
  4. Lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch arms.
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Last updated: 29/08/2026

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Dumbbell One Arm Low Fly

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