Dumbbell One-Arm Floor Fly
Gym Exercise Card
Equipment
The Dumbbell One-Arm Floor Fly is a strength exercise targeting the chest muscles. It is performed lying on the floor, providing stability and range limitation, which can be useful for those with shoulder concerns. This exercise helps in improving chest muscle strength and definition.
How to do it
- Lie on your back with your feet flat on the floor and knees bent.
- Hold a dumbbell in one hand, arm extended towards the ceiling with a slight bend in the elbow.
- Lower the dumbbell slowly in an arc to the side, keeping the elbow slightly bent.
- Pause briefly when your arm is parallel to the floor, then bring the arm back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Pectoralis Major Clavicular Head
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