Strength

Single Arm Dumbbell Chest Fly

The Single Arm Dumbbell Chest Fly is designed to increase strength, flexibility, balance, and stability in the chest and shoulder area. It involves a one-handed stretch and contraction, enhancing chest strength and shoulder breadth.
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Single Arm Dumbbell Chest Fly instructions
Step-by-step instructions
1
Start by lying flat on a bench, holding one dumbbell in your left hand to the side of your chest.
2
Extend your left arm, keeping a slight bend in the elbow.
3
Slowly raise the dumbbell across your body to the opposite side, as if you are trying to touch your right shoulder.
4
Return the dumbbell back to the starting position in a controlled manner.
5
Switch arms and repeat for the programmed number of reps.
Start by lying flat on a bench, holding one dumbbell in your left hand to the side of your chest.
Extend your left arm, keeping a slight bend in the elbow.
Slowly raise the dumbbell across your body to the opposite side, as if you are trying to touch your right shoulder.
Return the dumbbell back to the starting position in a controlled manner.
Switch arms and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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