---
title: "Dumbbell One Arm Floor Fly"
description: "Lie on your back on the floor with your legs straight."
locale: en
slug: dumbbell-one-arm-floor-fly
url: "https://hi.fitness/exercises/dumbbell-one-arm-floor-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/68580634-dumbbell-one-arm-floor-fly.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell One Arm Floor Fly

Lie on your back on the floor with your legs straight.

## How to do it

1. Lie on your back on the floor with your legs straight. Hold a dumbbell in one hand with your arm slightly bent on the floor, palm facing up. Keep your free hand on the floor for support.
2. Slowly raise your arm over your chest in a wide arc motion, keeping a slight bend in your elbow.
3. Lower the dumbbell back to the starting position until your arm nearly touches the floor.
4. Repeat for the desired repetitions, then switch to the other arm.

## Form tips

- Keep a slight bend in your elbow to reduce strain on your joint.
- Avoid letting your back arch off the floor; keep it flat and supported.
- Focus on using your chest muscles to lift the dumbbell, minimizing shoulder involvement.

## Similar exercises

- [Pec Deck Fly Machine](https://hi.fitness/exercises/pec-deck-fly-machine) - Mid chest · Machine
- [Machine Fly](https://hi.fitness/exercises/machine-fly) - Mid chest · Machine
- [Cable Middle Fly](https://hi.fitness/exercises/cable-middle-fly) - Mid chest · Cable
- [Cable Low Fly](https://hi.fitness/exercises/cable-low-fly) - Mid chest · Cable
- [Cable Upper Chest Crossover](https://hi.fitness/exercises/cable-upper-chest-crossover) - Mid chest · Cable
- [Flat Bench Cable Fly](https://hi.fitness/exercises/flat-bench-cable-fly) - Mid chest · Cable
- [Cable Lying Fly](https://hi.fitness/exercises/cable-lying-fly) - Mid chest · Cable
- [Cable Standing Up Straight Crossovers](https://hi.fitness/exercises/cable-standing-up-straight-crossovers) - Mid chest · Cable