How do I perform a seated shoulder fly with one arm?

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Wendy Batts
Fitness
When performing a seated, single-arm shoulder fly, you want to first choose a weight that you want to use. Because your shoulder complex is made up of small muscles that stabilize this mobile joint, you want to keep the weight somewhat light to avoid stress on the joint. Next, sit up tall in a seat with your back away from the chair and your feet flat on the floor. Draw in your abs and hold a dumbbell in one hand, and start with your arm next to the side of your body. Raise arm up away from side of body with your palm down, to shoulder level.  Be sure not to shrug shoulders or arch your back. Pause at the top and then return arm to the side of your body. Repeat on the same arm for the desired number of repetitions and then switch sides.
Sit on a bench with your feet pointed straight ahead and your feet placed flat on the ground.  Draw-in your navel and hold a dumbbell in one hand, with your arm hanging at your side.  Raise your arm up and away from the side of your body with your palm facing down.  Raise the dumbbell to shoulder level being careful not to shrug your shoulders or arch your back.  Hold the top position and then return your arm to the side of your body.  Repeat with the same arm. 



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