Alternate Dumbbell Flys

Alternate Dumbbell Flys

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders
Equipment Dumbbell
Emphasis Isolation
Type Push

Alternate Dumbbell Flys Instruction

  • Grab a pair of dumbbells and sit on a flat bench with the weight resting on your thighs, palms facing each other.
  • Lay back on the bench and extend your arms (palms still facing each other), holding the dumbbells above you.
    • Use your thighs to “bump” the weight up if necessary.
    • Elbow are slightly bent at the top.
  • Lower one of your arms in a slow, semicircular manner until it gets to nearly chest level. Keep the other arm in the same position above you.
    • You should feel your chest musculature elongating during the descent.
    • Don't lower the weight farther than your standard range-of motion or at/below your chest
  • Return back to starting position, on the same path as the eccentric, as you squeeze your chest to initiate the concentric portion of the exercise.
    • Keep the same semicircular path as you bring the DB up.
  • Repeat the movement with the other arm.


  • The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the dumbbell.
  • Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
  • The focus of this exercise should be on the stretching and contraction of the chest musculature.
  • Keep the non-working arm in a strong, stable shoulder position above you.
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