Overview of the One Arm Dumbbell Fly
A unilateral dumbbell fly variation is the one arm dumbbell fly.Those who want to work on just one side of their chest at a time use it.
It is crucial to begin with your weaker side of the chest when doing the one arm dumbbell fly.When doing the one arm dumbbell fly the pec you are not training will be healing but it makes more sense to work on your weaker side initially from a conditioning perspective.
Techniques for One Arm Dumbbell Flying
- With your hands pointing inward use a neutral grip to pick up the dumbbell off the ground. Satisfy yourself on the bench by placing the end of the dumbbell in your hip bone.
- Lay back and hold the weight near to your chest to get into position After positioning yourself inhale deeply and press the dumbbell to lockout at the top.
- Maintaining the angle at your elbow steadily lower the dumbbell laterally while retracting your shoulder blade a little.
- Squeeze your pec and return the dumbbells to the beginning position after the dumbbell has reached chest height.
- Repeat both sides for desired number of times.
Tips for One Arm Dumbbell Fly
- While performing the exercise picture yourself attempting to embrace a tree.
- Avoid too tightening your grip on the dumbbell handles as this might overstretch your forearms and biceps which can lessen the activation of your pecs.
- Using proprioceptive touch place your free hand on your pec to enhance mind-muscle connection or on your ribs to evaluate spinal alignment.
- Never let the weight drop to the point where you experience pressure or pain at the front of the shoulder joint.Instead, maintain a small bend in your elbows at all times.
- Maintain a slightly retracted posture with your shoulder blades and try to keep the shoulder girdle “packed”if you are experiencing pain directly in the front of your shoulder joint.
- Just concentrate on keeping your elbows bent and contracting your pecs while maintaining your feet flat on the ground.
- Make sure to keep your abs, taut and avoid letting your lower back arch too much.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.