Dumbbell Alternative Fly

Muscles worked

Setup

1. Lie flat on a bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in each hand directly above your chest with palms facing each other (neutral grip).
3. Retract your shoulder blades into the bench and maintain a slight, fixed bend in your elbows.
4. Position the dumbbells so they are nearly touching at the starting point.

How to do it

1. Inhale and slowly lower one dumbbell in a wide arc out to the side until your arm is parallel to the floor, keeping the other arm perfectly still at the top.
2. Pause briefly at the bottom of the movement to feel a deep stretch in the pectoral muscle.
3. Exhale and use your chest to pull the dumbbell back to the starting position in the same wide arc.
4. Repeat the movement with the opposite arm, alternating sides for the desired number of repetitions.

Form checklist

• Keep the stationary arm locked in the vertical position to maintain constant tension.
• Maintain a consistent bend in the elbows throughout the entire range of motion; do not turn the movement into a press.
• Ensure your lower back does not excessively arch off the bench as you lower the weight.
• Control the tempo, especially on the eccentric (lowering) phase, to protect the shoulder joint.

Pro tips

• Imagine you are hugging a large tree to maintain the correct arc and maximize pectoral recruitment.
• Focus on driving your inner elbow toward the midline of your body during the ascent to enhance the peak contraction.
• Squeeze your glutes and core to prevent your torso from rotating toward the moving arm.

Make it harder

• Incorporate a 3-second isometric hold at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform the exercise on an incline bench to shift the focus toward the clavicular head of the pectoralis major.

Frequently asked

What muscles does the dumbbell alternative fly work?

The dumbbell alternative fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell alternative fly?

The dumbbell alternative fly uses dumbbell.

Is the dumbbell alternative fly good for beginners?

The dumbbell alternative fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternating Hamstring Curl With PunchesIntermediate · hamstrings, pectorals, and quadriceps
• Archer Push-UpAdvanced · pectorals