10 Best Dumbbell One Arm Bench Fly Alternatives for Chest Development

The Dumbbell One Arm Bench Fly is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Decline One Arm Fly, the Dumbbell Incline One Arm Fly and the One-arm Flat Bench Dumbbell Flye.

Dumbbell One Arm Bench FlyWatch the Dumbbell One Arm Bench Fly

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Bench Fly

The steps for the Dumbbell One Arm Bench Fly itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders · Dumbbell · Advanced · Isolation

  1. Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
  2. Lie back on the bench, keeping the dumbbell pressed against your thigh.
  3. Using your free hand, help lift the dumbbell up to the starting position.
  4. Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
  5. Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
  6. Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions, then switch arms and repeat.

The 10 Best Dumbbell One Arm Bench Fly Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Bench Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Decline One Arm FlyPlay demonstration

    1. Dumbbell Decline One Arm Fly

    99% match

    Pectorals · Advanced · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
    2. Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
    3. Rotate your wrist so that the palm of your hand is facing forward.
    4. As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
    5. Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as the Dumbbell One Arm Bench Fly
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Bench Fly
    • Equipment: free weights, the same as the Dumbbell One Arm Bench Fly
    • Body position: lying on your back, the same as the Dumbbell One Arm Bench Fly
  3. One-arm Flat Bench Dumbbell Flye

    3. One-arm Flat Bench Dumbbell Flye

    98% match

    Pectorals · Intermediate · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
    2. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
    3. Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
    4. Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
    5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
    6. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as the Dumbbell One Arm Bench Fly
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Bench Fly
    • Equipment: free weights, the same as the Dumbbell One Arm Bench Fly
    • Body position: lying on your back, the same as the Dumbbell One Arm Bench Fly
  4. Dumbbell Incline One Arm Fly On Exercise BallPlay demonstration

    4. Dumbbell Incline One Arm Fly On Exercise Ball

    98% match

    Pectorals · Advanced · Isolation

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with a dumbbell in one hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards.
    4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
    5. Pause for a moment when your arm is parallel to the ground.
    6. Engage your chest muscles to bring the dumbbell back up to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: chest fly, the same as the Dumbbell One Arm Bench Fly
    • Primary muscle: pectorals, the same as the Dumbbell One Arm Bench Fly
    • Body position: lying on your back, the same as the Dumbbell One Arm Bench Fly
    • Balance: harder to stay steady on than the Dumbbell One Arm Bench Fly

Why You Might Need a Dumbbell One Arm Bench Fly Alternative

You may substitute the Dumbbell One Arm Bench Fly for several reasons: shoulder pain during long-lever isolation, no access to dumbbells, a need for constant tension, or to correct bilateral imbalances. Cables and machines alter the load curve to keep tension through the range, reducing peak stress on the glenohumeral joint. If you have impingement, shorten range of motion and keep scapula retracted; cue: limit horizontal adduction just before painful end-range while maintaining a soft elbow. For hypertrophy, choose options that allow progressive overload and consistent pec activation rather than maximal range at the cost of joint pain.

Dumbbell One Arm Bench Fly FAQ

What muscles does Dumbbell One Arm Bench Fly work?

The primary target is the pectoralis major (sternal head in flat positions, clavicular head when inclined). The anterior deltoid assists and the serratus anterior plus scapular retractors stabilize the shoulder; cue: retract the scapula and lead movement with horizontal adduction to maximize pec activation.

Can I build muscle without doing Dumbbell One Arm Bench Fly?

Yes. You can achieve comparable hypertrophy with presses, bilateral fly variations, and cables that maintain high pec activation and progressive overload. Focus on consistent tension, controlled eccentrics (2–4 seconds), and gradual load increases to stimulate growth even without that specific isolation movement.

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