Dumbbell One-Arm Bench Fly
The flat-bench fly with one dumbbell; the free side stays heavy on the bench while the working arm opens and closes.
How to do it
Setup
Flat bench, one bell over the chest, palm in, free hand gripping the bench.
Steps
- Open the arm out to the side, the bell tracing a wide arc.
- Stop at shoulder level, elbow soft.
- Arc it back up; finish all reps, then change arms.
Common mistakes
Hip lifting on the free side: both glutes stay on the bench. The elbow bending as the bell comes up: keep the angle. Letting the bell sink under the bench: stop with the upper arm level with the torso.
Breathing
Exhale on the fly, inhale on the return.
