Single Arm Chest Fly (Dumbbell)
Lying on a bench, open one arm out to the side in an arc, then bring the dumbbell back over the chest.
- Pattern
- Chest
- Equipment
- Dumbbells
- Works
- Chest, front delt
- Loads
- Shoulders
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Chest Press (Machine)Try it if it feels okay
A press on a fixed path, so the shoulder skips the deep stretch of a fly.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.