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Chest · Intermediate

Dumbbell One-Arm Low-to-High Fly

Standing single-arm chest fly that travels diagonally from beside the thigh toward the opposite upper-chest line while the trunk resists rotation.

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Exercise overview

Training details

ChestShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with one light dumbbell beside the working thigh, palm turned slightly inward, and feet planted.
  2. 02Brace the ribs and keep a soft fixed elbow bend.
  3. 03Sweep the arm upward and inward in a diagonal fly arc toward the opposite upper-chest line.
  4. 04Stop before the shoulder shrugs or the torso rotates.
  5. 05Lower along the same path under control and complete equal repetitions per side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One Arm Chest Fly on Exercise BallRelated variationDumbbell One Leg Fly on Exercise BallRelated variationDumbbell Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteMid Cable Chest Fly

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