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Dumbbell Single Arm Alternate Fly

Perform the Dumbbell Single Arm Alternate Fly to isolate and strengthen your chest muscles.

Intermediate
Isolation
Push
1 min per set2 min rest
Chest
Dumbbell

Description

A single arm exercise where you lie on a flat bench, hold a dumbbell in one hand at arm's length above you, then lower it to the side and raise it back up.

How to Do Dumbbell Single Arm Alternate Fly

  1. 1
    Setup

    Lie supine on a flat bench with your feet firmly planted on the floor. Hold one dumbbell in one hand with a neutral grip (palm facing your feet), extending your arm straight above your chest with a slight elbow bend.

  2. 2
    Setup

    Keep your non-working arm relaxed by your side or use it to brace yourself on the bench for stability. Maintain a slight arch in your lower back and engage your core.

  3. 3

    Inhale and slowly lower the dumbbell in a wide arc out to the side until your upper arm is parallel with the bench, feeling a stretch in your chest. Ensure your elbow bend remains constant throughout this eccentric phase.

  4. 4

    Exhale and contract your chest muscles to reverse the motion, bringing the dumbbell back up in the same wide arc to the starting position above your chest. Focus on squeezing your chest at the top of the movement.

  5. 5

    Complete all desired repetitions on one side before switching to the other arm, or alternate arms with control, ensuring your torso remains stable and does not twist.

Tips

  • Maintain a constant slight bend in your elbow throughout the entire movement to protect your elbow joint and keep tension focused on the chest muscles.
  • Focus on the mind-muscle connection, visualizing your chest muscles contracting to initiate and complete the upward phase of the fly.
  • Control both the lowering (eccentric) and lifting (concentric) phases; avoid letting gravity drop the dumbbell quickly or using momentum to lift it.
  • Brace your core and keep your feet planted firmly to prevent your body from twisting, ensuring stability and better isolating the target chest muscles.

Common Mistakes

  • ×Using too much weight often leads to excessive elbow bending and turning the fly into a press; reduce the weight to maintain a consistent elbow angle and focus on the stretch.
  • ×Lifting with momentum or twisting the torso reduces chest activation and increases injury risk; keep your core tight and perform the movement slowly and deliberately.
  • ×Lowering the dumbbell too far can overstretch the shoulder joint; only lower until your upper arm is parallel with the bench or you feel a comfortable, controlled stretch in your chest.

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