Dumbbell one arm bench fly

How to do it

1. 1Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
2. 2Lie back on the bench, keeping the dumbbell pressed against your thigh.
3. 3Using your free hand, help lift the dumbbell up to the starting position.
4. 4Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
5. 5Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
6. 6Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
7. 7Repeat for the desired number of repetitions, then switch arms and repeat.