Single-Arm Chest Fly
How to: Single-Arm Chest Fly
Primary Muscles Used:Chest, Pecs
Exercise Families:Transverse Flexion
- Holding one dumbbell in each hand with a neutral grip (palms facing inwards), lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Extend your elbows to hold the dumbbells together directly in front of your chest. This is your starting position.
- Inhale. While keeping your left arm fixed, maintain a slight bend in your right elbow and lower the right dumbbell outward and downward until it is in line with your chest.
- Exhale. Using the muscles in your chest, push the dumbbell upward and inward to return to the starting position. Repeat for half of the specified number of repetitions before completing the remaining repetitions on the other side.
Alternative Exercises for Bench
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.