One-Arm Flat Bench Dumbbell Flye

Also called single arm dumbbell fly, one arm chest fly and one arm db fly.

Works

Chest

Equipment

Dumbbells

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.

1. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
2. Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
3. Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
4. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
5. Switch arms and repeat the exercise.

Cues

• Neutral grip, slight elbow bend.
• Free hand holds the bench.
• Open wide to a chest stretch.
• Hug back up, don't press.

Common mistakes

• Body rolling toward the weight.
• Bending the elbow into a press.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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