Dumbbell Single-Arm Alternate Fly
Gym Exercise Card
Equipment
The Dumbbell Single-Arm Alternate Fly is an upper body exercise focusing on chest development while also engaging the shoulders. It offers great benefits in improving unilateral strength and stability by working each side independently.
How to do it
- Lie on a bench with a dumbbell in each hand, arms extended above your chest.
- Slowly lower one arm out to the side in a wide arc, keeping a slight bend in the elbow.
- Bring the weight back up to the starting position and repeat with the other arm.
- Alternate arms for the desired number of repetitions.
- Maintain controlled movements and keep your core engaged throughout the exercise.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Pectoralis Major Clavicular Head Serratus Anterior Triceps Brachii
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