exercises

Single-Arm Chest Fly

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How to: Single-Arm Chest Fly

Primary Muscles Used:Chest, Pecs

Exercise Families:Transverse Flexion

Equipment:Bench, Dumbbell(s)

Trainer:Kelsey Wells

  1. 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.
  2. 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.
  3. 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

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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