Back to Exercises
Intermediate
Pectorals
Dumbbell One Arm Bench Fly
This exercise works your chest and shoulder muscles using one arm at a time. Because you are only holding a weight on one side, you must use your stomach muscles to balance and keep your body steady on the bench.
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How to Perform
- 1Sit on a flat bench. Hold the dumbbell in one hand and rest it on your leg.
- 2Lie down on the bench. Keep the weight close to your leg as you lie back.
- 3Use your other hand to help lift the weight straight up to the starting position.
- 4Hold the weight directly over your shoulder. Keep your arm straight and turn your palm to face the other side.
- 5Slowly lower the weight out to the side. Keep your elbow bent just a little bit.
- 6Stop when your arm is level with the floor. Then, bring the weight back up to the top.
- 7
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