How to Do Dumbbell One Arm Floor Fly

Dumbbell One Arm Floor Fly is a chest exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell One Arm Floor Fly

  1. 01Lie flat on the floor with knees bent and hold a dumbbell directly over the chest with one arm.
  2. 02Lower the dumbbell out to the side in a wide arc until the back of the upper arm touches the floor.
  3. 03Maintain a soft bend in the elbow to protect the joint.
  4. 04Contract the chest to bring the dumbbell back to the starting position above the sternum.
  5. 05Press the opposite shoulder blade into the floor to prevent the torso from rotating.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell One Arm Floor Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbow slightly bent and do not allow the dumbbell to touch the floor to maintain constant tension on the pec.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell One Arm Floor Fly questions

What muscles does Dumbbell One Arm Floor Fly work?

Dumbbell One Arm Floor Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell One Arm Floor Fly correctly?

Lie flat on the floor with knees bent and hold a dumbbell directly over the chest with one arm. Lower the dumbbell out to the side in a wide arc until the back of the upper arm touches the floor. Maintain a soft bend in the elbow to protect the joint. Contract the chest to bring the dumbbell back to the starting position above the sternum. Press the opposite shoulder blade into the floor to prevent the torso from rotating.

What is the A90 coach tip for Dumbbell One Arm Floor Fly?

Keep the elbow slightly bent and do not allow the dumbbell to touch the floor to maintain constant tension on the pec.

Is Dumbbell One Arm Floor Fly suitable for beginners?

Dumbbell One Arm Floor Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell One Arm Floor Fly?

Dumbbell One Arm Floor Fly uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell one arm floor fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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