Animated GIF · Available via API
gif_boxDumbbell One Arm Bench Fly
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell One Arm Bench Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
list_alt Step-by-Step Instructions
Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
Lie back on the bench, keeping the dumbbell pressed against your thigh.
Using your free hand, help lift the dumbbell up to the starting position.
Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms and repeat.
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