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

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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