Dumbbell one arm bench fly

How to do it

1. 1Sit on a flat bench with a dumbbell in one hand, resting it on your thigh.
2. 2Lie back on the bench, keeping the dumbbell pressed against the thigh.
3. 3Use your free hand to help lift the dumbbell to the start position.
4. 4Hold the dumbbell directly over the shoulder with the arm extended and palm facing inward.
5. 5Lower the dumbbell to the side in a wide arc, maintaining a slight bend in the elbow.
6. 6Pause when the arm is parallel to the floor, then reverse the movement to bring the dumbbell back to the start.
7. 7Repeat the desired number of reps, then switch arms and repeat.

More chest exercises

• Dumbbell one arm fly on exercise ballDumbbells
• Push-up (bosu ball)Bosu ball
• Dumbbell incline one arm fly on exercise ballDumbbells
• Cable middle flyCable
• Cable standing up straight crossoversCable
• Smith decline reverse-grip pressSmith machine
• Kettlebell one arm floor pressKettlebell
• Cable decline one arm pressCable

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.