Alternating Dumbbell Single-Arm Fly

1. Begin by lying flat on a bench with a dumbbell in each hand. Keep your feet flat on the floor for stability.

2. Press the dumbbells up directly above your chest with your palms facing each other and elbows slightly bent. This is the starting position.

3. Slowly lower one dumbbell to the side, keeping a slight bend in the elbow. The movement should come from the shoulder joint, and the arm should remain in a fixed position, moving in an arch-like path.

4. Lower the dumbbell until your upper arm is parallel to the floor or slightly below, making sure not to over-extend and strain the shoulder joint.

5. Use your chest muscles to reverse the motion and bring the dumbbell back to the starting position above your chest.

6. Once the dumbbell is back at the starting position, perform the fly movement with the opposite arm, keeping the other arm extended.

7. Alternate arms with each repetition to complete the set.

Tips: Make sure to engage your core throughout the exercise to support your lower back. Perform the movement with control; avoid using momentum to lift the weights. It is important to select a weight that allows for full control and correct form to prevent injury. As with all exercises, proper form and pacing are more important than the amount of weight used.

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