ChestShouldersintermediateUncommon
Dumbbell One Arm Bench Fly
How to do it
- 1The dumbbell one arm bench fly is a unilateral chest exercise that targets the pectoral muscles and also engages the shoulders.
Coaching cues
- Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
- Lie back on the bench, keeping the dumbbell pressed against your thigh.
- Using your free hand, help lift the dumbbell up to the starting position.
- Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
- Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat.
Equipment
dumbbell
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