Dumbbell Alternative Fly
The alternating fly increases the demand for single-arm control and helps correct strength imbalances between the sides of your chest.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on a bench and hold the dumbbells directly above your chest with your arms straight, palms facing each other.
- 02
Brace your core and keep your shoulder blades pulled back and down throughout the movement.
- 03
Lower one dumbbell in a controlled arc out to the side until it reaches chest level, keeping a slight bend in your elbow.
- 04
Return the dumbbell to the position above your chest and squeeze your chest muscles at the top, then repeat the same movement with the other arm, alternating sides.
How to get started at the gym
§ 03 · SisuLiftDumbbell Alternative Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the same elbow angle throughout the movement and stop when you feel a stretch in your chest without letting your shoulder roll forward. Do not let the dumbbells touch at the top; keep tension on your chest.
The alternating fly increases the demand for single-arm control and helps correct strength imbalances between the sides of your chest.
More exercises: Chest
§ 05 · Same muscles
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