One-Arm Flat Bench Dumbbell Flye
The One-Arm Flat Bench Dumbbell Flye is a strength movement that targets your chest. Here's how to do it with clean form.
How to do the One-Arm Flat Bench Dumbbell Flye
- Lie on a flat bench and hold one dumbbell directly above your chest with a slight elbow bend.
- Lower the dumbbell in a wide arc until your upper arm is level with the bench.
- Keep your elbow angle fixed throughout — do not turn it into a press.
- Squeeze your chest to bring the dumbbell back to the start.
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