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.
Also Works
Shoulders
How to Perform
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.