One-Arm Flat Bench Dumbbell Flye

Chest · Dumbbell

How to do it

Lie on a flat bench with a dumbbell in one hand, neutral grip, and hold the bench with the other. Bring the weight over your chest with the arm straight and a slight bend at the elbow. Open in a wide arc to the side until you feel the chest stretch, breathing in, and close with a squeeze. Working one arm makes the torso want to rotate: your free hand and your abs stop it, and that is half the exercise. It is the way to spot which side is lagging. The classic mistake is rolling the opposite shoulder up to reach further.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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