Chest · Dumbbell
Dumbbell One Arm Floor Fly
How to do the dumbbell one arm floor fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie on your back on the floor with a single dumbbell held over your chest, palm facing in and a slight bend in your elbow. Open your arm out to the side in a wide arc until your upper arm lightly touches the floor and you feel a stretch across your chest, then squeeze your pec to bring the dumbbell back over your chest. Complete all reps, then switch arms.
- 1A deep stretch across the working pec as the dumbbell lowers wide
- 2Your chest squeezing to bring the dumbbell back over center
- 3A fixed slight bend in your elbow held throughout the arc
Common mistakes
- Bending your elbow into a press instead of a wide arc
- Letting the dumbbell crash to the floor at the bottom
- Arching your lower back or twisting toward the loaded side
Muscles worked
The dumbbell one arm floor fly mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Internal RotatorsMinor
Kovo programs the dumbbell one arm floor fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.