One-Arm Flat Bench Dumbbell Flye

A unilateral chest isolation exercise performed on a flat bench, where one arm moves in an arc to stretch and strengthen the pectoral muscles.

Instructions

1. Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh.
2. Using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm fully extended.
3. Maintain a neutral grip with the dumbbell throughout the exercise.
4. Your non-lifting hand should be to the side holding the flat bench for better support. This is your starting position.
5. Keep a slight bend in your elbow to prevent stress at the biceps tendon.
6. Begin by lowering your arm with the weight out in a wide arc until you feel a stretch on your chest.
7. Breathe in as you perform this lowering motion.
8. Keep your lifting arm stationary in terms of elbow position; movement should only occur at the shoulder joint.
9. Return your lifting arm back to the starting position as you squeeze your chest and breathe out.
10. Hold for a second at the contracted position and repeat.

Tips

• The wide arc of motion is what makes this exercise effective for chest stretch.
• Use the same arc of motion for both the lowering and raising phases.
• Control the weight throughout; never let it drop uncontrollably.
• The unilateral nature requires core stability to prevent rotating.
• Keep your shoulders stable and focus on chest contraction.
• Use moderate weight to allow for proper form and control.
• This exercise is excellent for pectoral muscle isolation and flexibility.