Step by step instructions, muscle activation and variants for the Dumbbell Alternating Fly.
The dumbbell fly is a chest isolation exercise performed lying on a flat bench. With arms extended and a slight bend at the elbows, you lower the dumbbells out to the sides in a wide arc, then squeeze the chest to bring them back together. It effectively stretches and contracts the pectoral muscles through a large range of motion.
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The Dumbbell Alternating Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.