One-Arm Flat Bench Dumbbell Flye

What it is

This isolation movement targets your pectoral muscles, specifically focusing on stretching and contracting the chest one side at a time. Using a single dumbbell on a flat bench, you will work to develop a strong mind-muscle connection. It is suitable for beginners to build foundational chest strength.

Technique tips

• Maintain a slight bend in your elbow throughout the exercise.
• Brace your non-lifting hand firmly on the bench for stability.
• Lower the dumbbell in a wide, controlled arc until your chest stretches.
• Drive the weight up by contracting your pectoral muscles forcefully.
• Exhale as you lift the dumbbell, and inhale as you lower it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.