How to Do a One-Arm Dumbbell Bench Fly

Many workout routines contain exercises that use both sides of the body at the same time. While this type of program serves a purpose, you can increase your muscle response by including unilateral training into your weekly workouts. The one-arm dumbbell bench fly is a unilateral exercise; you use one arm at a time, instead of doing the exercise with both arms at once. You can substitute the one-arm exercise for your two-arm version, or use it in addition to your current fly routine. The dumbbell fly strengthens your pectorals, which are the muscles on your chest.

Instructions

    • 1

      Warm up before you perform your dumbbell flys. Spend five to 10 minutes doing full-body movements such as walking, marching in place or cycling.

    • 2

      Hold onto a dumbbell in your right hand. Place the end of the dumbbell on your right thigh. Your palm should face toward your left leg and lie face up on a flat weight bench.

    • 3

      Bend your knees and place your feet on the bench, on the floor or on a slightly elevated platform such as an aerobic step. The goal is to position your feet and knees so your lower back presses flat onto the bench.

    • 4

      Extend your right arm upward and in line with your shoulder. Face your palm toward the left side of you. Keep your right wrist in line with your forearm. Bend your right elbow slightly. Place your left hand on your abdomen or on the floor.

    • 5

      Press your shoulder blades onto the bench and rest your head. Inhale and slowly lower your right arm to your right. Lower your hand until it is in line with your chest or shoulder.

    • 6

      Exhale and return your right arm to the upright position.

    • 7

      Repeat the dumbbell fly eight to 12 times with your right arm. Switch the weight to your left arm and complete the same number of repetitions. Perform one to three sets with each arm.