Dumbbell One Arm Bench Fly

Exercise Details

Body Part

Chest

Equipment

Dumbbell

Target Muscle

Pectorals

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.

shoulders