One-Arm Chest Fly, Tube and Dumbbell 

    

1. Begin by attaching one end of the tube to a sturdy object (I used the spindles of a railing) and position your step or bench a few feet away (and sideways) to the tube.
2. The tube should be attached at chest height--do a test fly to make sure it's in the right place.
3. Determine the amount of tension you need on the tube and wrap the remaining tubing around a light-medium dumbbell.
4. Lie down on the step and begin by holding the weight/tube straight up over chest, elbow slightly bent.
5. Slowly lower the arm down to shoulder level, squeeze the chest and raise back to start.
6. To switch sides, just turn around so that the other arm is facing the tube and repeat.   

Tips:

• Practice this exercise without the dumbbell first to get a feel for the exercise
• The resistance needs to come from  the same direction as your arm.  In other words, if you're doing the fly with the right arm, the resistance needs to ceom from the right.  
• Use a light tube and dumbbell when first trying this exercise
• If you don't feel safe and in control, choose one type of resistance to use

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