How to do the Dumbbell One-Arm Bench Fly
- 1Lie on a flat bench with a dumbbell in one hand.
- 2Extend your arm straight up above your chest.
- 3Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- 4Bring the dumbbell back to the starting position, squeezing your chest.
Muscle group
Chest
Type
Weights or Machine
Equipment
Dumbbell, Flat Bench
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