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

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.

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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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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