Step by step instructions, muscle activation and variants for the Dumbbell Incline Alternate Fly.
A chest isolation exercise performed on an incline bench where you alternate between arms, targeting the upper chest through a wide arc while the opposite arm holds at the top. The alternating pattern extends time under tension and helps identify and correct imbalances between sides.
The Dumbbell Incline Alternate 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.
