Dumbbell Alternative Fly
Target chest with this fly variation. Easier on the shoulders than standard dumbbell flies!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
- Flat bench
Starting Position:
1. Sit on the flat bench and grab a dumbbell in each hand.
2. Lie back on the bench, keeping your feet flat on the floor.
3. Raise the dumbbells above your chest with your arms extended, palms facing each other. Your body should form a straight line from your head to your heels.
Movement:
1. Slowly lower one dumbbell out to the side in a controlled manner while keeping a slight bend in your elbow.
2. Lower the dumbbell until it is in line with your chest or shoulder, avoiding any excessive range of motion that could strain your shoulder joint.
3. Bring the dumbbell back to the starting position above your chest.
4. Repeat the same motion with the other dumbbell.
5. Continue alternating between the two dumbbells for the desired number of repetitions.
Tips:
- Focus on keeping your core engaged to maintain stability.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid arching your back; keep it flat against the bench throughout the exercise.
- Choose a weight that allows you to perform the exercise with proper form.