Single Arm Dumbbell Flyes – Chest Exercise Guide with Photos


Exercise Advice: This exercise is very similar to both the regular dumbbell flyes and cable flat bench flyes. The only difference is that you will be using only one arm at a time to perform this exercise. Position yourself on a free-standing flat bench, flat on your back. Have your spotter hand you a dumbbell. When you begin this movement, you want your arm to be stretched out wide to your side with your elbow slightly bent and your palm facing inward, toward the bench. When you lift the dumbbell up, visualize hugging a giant tree trunk with that arm. When returning to the start position, be sure to lower the dumbbell in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!



I agree to have my personal information transfered to MailChimp ( more information )
Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life!
We hate spam! Your email address will never be sold or shared with anyone. You can unsubscribe at anytime.

About Author is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. We wish you great success in reaching your health and fitness goals!

Leave A Reply