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Dumbbell Single-Arm Alternate Fly Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press
2
Deep Push-Up demonstration

Deep Push-Up
3
Barbell Pullover-to-Press demonstration

Barbell Pullover-to-Press
4
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
5
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
6
Dumbbell Around Pullover demonstration

Dumbbell Around Pullover
7
Dumbbell Alternating Floor Press demonstration

Dumbbell Alternating Floor Press
8
Ring Dip demonstration

Ring Dip
9
Muscle-Up demonstration

Muscle-Up
10
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
11
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
12
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Single-Arm Alternate Fly trains

Primary Pectoralis Major Sternal Head

Secondary Deltoid Anterior Pectoralis Major Clavicular Head Serratus Anterior Triceps Brachii

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