Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Alternate Fly.
A chest fly variation performed lying on a flat bench, alternating one arm at a time with a single dumbbell. It targets the pectoral muscles by allowing each side to work independently through a wide arc, promoting balanced chest development and improved unilateral strength.
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The Dumbbell Single Arm 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.