Chest Exercise Database -> Dumbbell One Arm Bench Fly


Dumbbell One Arm Bench Fly

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Dumbbell One Arm Bench Fly

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Exercise Details

Main Muscle Group : Chest

Detailed Muscle Group : Outer Chest

Other Muscle Groups : Shoulders , Triceps

Type : Strength

Mechanics : Isolation

Equipment : Dumbbell , Bench

Difficulty : Intermediate

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Targeted Muscle Group


How To Perform Exercise

The dumbbell one arm bench fly is similar to the dumbbell fly exercise and helps build strength and size in your chest muscles.

Steps :

1.) Start off lying on a flat bench with your free hand holding the bench and the other hand grabbing onto a dumbbell, keeping your forearm parallel to the floor.

2.) Once in position, slowly raise your arm in an arc over and above the middle of your chest.

3.) Continue until you feel a stretch in your pec muscles and then slowly return back to the starting position.