dumbbell one arm bench fly

Instructions

1. 1

   Step 1: Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.

2. 2

   Step 2: Lie back on the bench, keeping the dumbbell pressed against your thigh.

3. 3

   Step 3: Using your free hand, help lift the dumbbell up to the starting position.

4. 4

   Step 4: Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.

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 movement and bring the dumbbell back to the starting position.

7. 7

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