dumbbell incline one arm fly

Instructions

1. 1

   Step 1: Adjust the incline bench to a 30-45 degree angle.

2. 2

   Step 2: Sit on the bench with a dumbbell in one hand, resting it on your thigh.

3. 3

   Step 3: Lie back on the bench, keeping your feet flat on the ground.

4. 4

   Step 4: Hold the dumbbell with your arm extended straight up over your chest.

5. 5

   Step 5: Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.

6. 6

   Step 6: Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions, then switch arms.