Dumbbell Single Arm Alternate Fly
Description
The dumbbell single arm alternate fly alternates dumbbell flyes one arm at a time on a flat bench. While one arm performs the fly, the other holds the dumbbell extended over the chest. The alternating pattern increases time under tension on each side and adds a strong anti-rotation challenge to the core.
Muscle Group
Equipment Required
Dumbbell Single Arm Alternate Fly Instructions
- Lie on a flat bench with a dumbbell in each hand.
- Press both dumbbells up over your chest with arms extended.
- Hold both dumbbells with palms facing each other (neutral grip).
- Maintain a slight bend in both elbows throughout.
- Brace your core hard.
- Lower the right dumbbell out to the side in a wide arc while the left stays extended.
- Squeeze the chest to bring the right dumbbell back over the chest.
- Repeat with the left arm, alternating sides each rep.
Dumbbell Single Arm Alternate Fly Form & Visual
Dumbbell Single Arm Alternate Fly Benefits
- Increases time under tension on each side
- Strong anti-rotation core challenge
- Builds chest size
- Strict alternating isolation
- Useful for chest specialization
- Different stimulus than two-arm fly
Dumbbell Single Arm Alternate Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Core
Dumbbell Single Arm Alternate Fly Variations & Alternatives
- Dumbbell Fly
- Single Arm Fly
- Cable Crossover
- Incline Fly
