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Dumbbell Single Arm Alternate Fly

Dumbbell Single Arm Alternate Fly

The Dumbbell Single Arm Alternate Fly is a compound exercise that targets the muscles of the chest and shoulders. This exercise is performed using a set of dumbbells and is a great way to build strength and definition in your upper body. By working one arm at a time, you also engage your core muscles, promoting stability and balance. To perform the Dumbbell Single Arm Alternate Fly, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Begin with your arms extended straight in front of you, palms facing each other. Keep a slight bend in your elbows throughout the exercise to avoid strain. Next, slowly lower one dumbbell out to the side, maintaining control and keeping your arm slightly bent. Focus on using your chest and shoulder muscles to raise the dumbbell back up to the starting position. Alternate arms with each repetition, ensuring a smooth and controlled motion. This exercise can be modified based on your fitness level and goals. You can increase the challenge by using heavier dumbbells or incorporate a stability ball by sitting on it while performing the exercise. Always remember to choose a weight that allows you to maintain proper form and complete your desired number of repetitions. By incorporating the Dumbbell Single Arm Alternate Fly into your workout routine, you can effectively strengthen and tone your chest and shoulder muscles while also improving overall upper body strength and stability.


  • Hold a dumbbell in each hand with palms facing inwards.
  • Keep your back straight and engage your core for stability.
  • Start with your arms extended out to the sides, slightly bent at the elbows.
  • In a controlled motion, raise one arm up and inwards towards the center of your body.
  • Pause for a brief moment at the top to ensure a full contraction of your chest muscles.
  • Slowly lower the dumbbell back to the starting position.
  • Repeat the same motion with the opposite arm.
  • Continue alternating arms for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, avoiding excessive swinging or lifting with momentum.
  • To increase the intensity, you can use heavier dumbbells or perform the exercise on an incline bench.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Focus on controlling the movement rather than lifting heavy weights.
  • Engage your core muscles to stabilize your body.
  • Start with lighter weights and gradually increase the intensity as you get stronger.
  • Don't rush the exercise. Perform it with a slow and controlled tempo.
  • Breathe properly by exhaling during the exertion phase and inhaling during the eccentric phase.
  • Use a mirror to check your form and make adjustments if needed.
  • Ensure that your shoulder blades are retracted and depressed throughout the exercise.
  • Keep your elbows slightly bent to avoid excessive strain on the joints.
  • Listen to your body and avoid any exercise-related pain or discomfort.

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