Single-Arm Dumbbell Fly- A Perfect Resistance Training Exercise To Develop And Strengthen Your Biceps

If you want to lose your fat while retaining your muscle mass at the same time, then resistance training exercises make a perfect option for you. Not only these exercises help you transform your body into a physical specimen, but offer you with many health benefits as well. Regularly performed resistance training exercises help prevent many diseases such as heart attacks, angina, diabetes, high blood pressure, joint pains, and even cancer. Not only they reduce the symptoms of many diseases, but also clear the plaque accumulation within your arteries.

A resistance training routine offers you with the choice to perform a single muscle exercise or compound muscle workout daily. The difference between these two types of resistance training routine is that the former targets your one muscle at a time while latter routine targets your multiple muscles simultaneously. If you want to target your single muscle especially biceps, then you can perform many resistance training exercises to transform your biceps in a quick time.

Among those exercises, the Single-Arm Dumbbell Fly makes a perfect exercise to challenge your biceps and help them grow bigger in size. In order to perform this exercise, make sure that you carry a dumbbell in your one hand and lie down on a flat bench. It is important that you put your free hand across your body or use it to hold the corner of the bench in order to give yourself a good balance while performing this exercise.

Next step is to throw your bicep against the chest by giving it a good squeeze. Bring the dumbbell down as far as you can by controlling the weight to get a good stretch and then lift the weight up by bringing your arm back to its starting position. This would make one rep and you can perform 2-3 sets of 10-12 reps each. Now switch your arm and repeat the same steps with your other arm with the same numbers of sets and reps you performed earlier. When performing this exercise, make sure that your motion is steady and not too fast. It is also important that you breathe in and breathe out smoothly. Furthermore, control the weight during the whole motion and don't jerk the weight as this may lead to a serious injury. Make sure that you follow a steady movement during the whole exercise.

If you are a beginner, want to start resistance training exercises after a long break or don't know how to perform them, then you should join a gym and perform resistance training workouts including Single-Arm Dumbbell Flies in the supervision of a qualified gym trainer. He or she not only will help you select gym exercises that suit you best keeping in view your fitness level, body building objectives and age group, but will also guide you on how to perform them safely. Moreover, he may also suggest you a single muscle routine, compound muscle routine or a combination of both, keeping in view your body structure and physical condition.

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