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One-Arm Flat Bench Dumbbell Flye

in Chest Exercise


Main Muscle Worked: Chest

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One-Arm Flat Bench Dumbbell Flye - Exercise Guide

Step 1

Hold a dumbbell in one hand with a normal grip.

Step 2

Lie on your back on a flat bench and place the dumbbell on top of your thigh. The plate should be the one touching your thigh.

Step 3

Clean the dumbbell up until it’s at shoulder level. Use your free hand to position the dumbbell accordingly and stabilize your position.

Step 4

Extend your arm holding the dumbbell upward. Continue until your arm is fully extended. Make sure that your arm remains straight and steady all throughout this exercise. This is your starting position.

Step 5

Slowly lower the dumbbell to your side in an arc motion. Continue until you feel your chest muscles stretch. Inhale as you do this.

Step 6

Raise the dumbbell in an arc motion until you’re back to your starting position. Exhale as you do this.

Step 7

Complete your repetition then switch arms and repeat the steps.


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