One Arm Flat Bench Dumbbell Flye

A variation of the dumbbell flye exercise focusing on isolating the chest muscles.

Instructions

• Lie flat on a bench with a dumbbell in one hand.
• Extend the arm with the dumbbell straight above your chest, palm facing inwards.
• Lower the dumbbell slowly in an arc to the side, keeping a slight bend in your elbow.
• Return to the starting position and repeat, then switch arms.

Common Mistakes to Avoid

• Allowing the arm to bend too much, turning it into more of a press than a flye.
• Not controlling the dumbbell during the descent.
• Arching the back excessively.

Additional Information