Dumbbell One-Arm Low Fly - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell One-Arm Low Fly

Step by step instructions, muscle activation and variants for the Dumbbell One-Arm Low Fly.

MediumUpper chestMiddle chest

About this exercise

The dumbbell one-arm low fly is a chest exercise where a single dumbbell is swept upward and inward from a low starting position, targeting the upper chest and front deltoid. The movement mimics a low-to-high cable fly pattern but uses a dumbbell, and performing it unilaterally allows a full range of motion and helps correct muscle imbalances between sides.

How to Perform

  • Stand with feet shoulder-width apart and hold a dumbbell in one hand at your side
  • Lean slightly forward from the hips and let your arm hang low with a slight bend at the elbow
  • With a controlled sweeping arc, raise the dumbbell up and across your body toward your opposite shoulder
  • Squeeze your chest at the top of the movement
  • Slowly lower the dumbbell back to the starting position with control
  • Complete all reps on one side, then switch arms

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
BicepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell One-Arm Low Fly

The Dumbbell One-Arm Low 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.

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