dumbbell one arm bench fly

Equipment

dumbbell

Target muscle

pectorals

How to perform

1. 1

   Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.

2. 2

   Lie back on the bench, keeping the dumbbell pressed against your thigh.

3. 3

   Using your free hand, help lift the dumbbell up to the starting position.

4. 4

   Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.

5. 5

   Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.

6. 6

   Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.

7. 7

   Repeat for the desired number of repetitions, then switch arms and repeat.