Hi, I'm Michael Carson, here to show you how to do a one-arm dumbbell bench fly. Now the most important thing is to choose a weight that's correct for you. If you go too heavy, you're going to come right off that bench. So let's make sure you choose a lighter weight and you can always go up in weight from there. Now the bench that you choose should be very stable. You want to make sure that it doesn't rock at all because you are only going to have one arm supporting you meaning that your core is going to be giving support for the rest of your body. Now as you do this movement you want to make sure that you focus on keeping the palms facing inward and you lean down gently with the elbow and the elbow is going to go just a little bit lower than the chest to get that stretch effect but as you come back up, you've really got to engage the core because that dumbbell isn't being balanced on the other side. So as it comes up, it's going to want to pull you off the bench so stabilize your body, exhale, press your back down into the pad as you drive the weight upward. You're going to make sure that you do this the entire time. You've got to keep your back pressed firm into that pad so you are stable.