Chest Exercises

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One-Arm Flat Bench Dumbbell Flye

This exercise is similar to a Fly done with two dumbbells. This will help build strength in your rotator cuff and shoulder muscles.

Steps

1. Lie on a flat bench with your free hand holding the bench.
2. Grasp the dumbbell in your other hand and with your forearm parallel to the floor raise your arm in an arc the middle of your chest.
3. Once the dumbbell is at the middle of your chest line, slowly lower is along the same path to starting position.

Tips

• A helpful image is to think of giving yourself a one harmed hug.