Dumbbell One Arm Floor Fly

Instructions

1. Lie on your back on the floor, knees bent, holding a dumbbell in one hand with arm extended above your chest.
2. With a slight bend in the elbow, arc the dumbbell out and down until your upper arm touches the floor.
3. Squeeze your chest to arc the dumbbell back up to the starting position.
4. Complete all reps on one side before switching arms; the floor limits range and protects the shoulder.