Chest Fly 1 arm - Dumbbell
Set the bench up so that it is flat. Lie down on the bench on your back. Hold the dumbbell in line with your lower chest.
Keeping your tummy tight so that you do not twist or arch your lower back (if the bench is too high forcing your back to arch and your feet do not rest comfortably on the ground then place your feet on the bench - if you are unsure; ask an instructor).
Hold the dumbbell so that your palm is facing inwards and the weight is above your middle chest. Have a slight bend in your elbow and slowly lower your arm down and out, staying in line with your lower chest and stop when your hand is inline with your shoulder. Bring the weight back to the start position making a nice arc shape and making sure you keep a bend in the elbow. Repeat for the other arm.
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