Exercise Detail

dumbbell one arm bench fly

The dumbbell one arm bench fly is a unilateral chest exercise that targets the pectoral muscles and also engages the shoulders. It requires balance and control to stabilize the weight with one arm while lying on a bench.

ChestStrengthIntermediateMedia available

Equipment

Dumbbell

Instructions

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.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

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