Chest · Dumbbell
Dumbbell One Arm Low Fly
How to do the dumbbell one arm low 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 a bench or the floor holding a single dumbbell over your chest with a slight bend in your elbow. Lower the dumbbell down and out toward your hip in a wide arc, feeling the stretch, then squeeze your chest to bring it back up and across toward the opposite shoulder.
- 1A stretch through the lower and outer chest as the dumbbell lowers toward
- 2your hip
- 3Your chest squeezing to sweep the weight up and across
- 4Your elbow keeping a fixed slight bend throughout the arc
Common mistakes
- Bending your elbow to press instead of arcing the weight
- Letting the dumbbell drop too far and stressing your shoulder
- Rotating your torso to help heave the weight up
Muscles worked
The dumbbell one arm low fly mainly works the lower chest and mid chest, with the front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Internal RotatorsMinor
Kovo programs the dumbbell one arm low 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.