The Dumbbell One Arm Bench Fly is an isolation exercise that targets the chest muscles, specifically the pectoralis major. This exercise helps to improve upper body strength and muscular endurance.
How to perform
To perform the Dumbbell One Arm Bench Fly, follow these step-by-step instructions:1. Lie flat on a bench with your feet planted firmly on the ground. Hold a dumbbell in one hand with your palm facing inwards towards your body.
2. Extend your arm above your chest with a slight bend in your elbow. Your arm should be perpendicular to your torso.
3. Slowly lower the dumbbell out to the side in a wide arc motion, keeping a slight bend in your elbow. Your arm should be parallel to the ground when fully extended.
4. Pause at the bottom of the movement, then use your chest muscles to bring the dumbbell back up to the starting position, squeezing your chest at the top of the movement.
5. Repeat for the desired number of repetitions on one arm before switching to the other arm.
6. Keep your core engaged and your back flat throughout the exercise to maintain proper form and prevent injury.
7. Remember to keep the movement controlled and engage your chest muscles throughout the exercise for maximum effectiveness.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.