Step by step instructions, muscle activation and variants for the Dumbbell One Arm Floor Fly.
The dumbbell one arm floor fly is a unilateral chest fly variation performed lying on the floor, which naturally limits the range of motion and reduces shoulder stress. It targets the chest through adduction while the floor acts as a safety stop for the arm.
Common mistakes content is coming soon.
The Dumbbell One Arm Floor Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.