Dumbbell Single Arm Alternate Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Arm Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Single Arm Alternate Fly
- Stand or sit with a dumbbell in one hand.
- Start with the dumbbell by your side and lift it out and up, keeping a slight bend in your elbow.
- Lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Lifting too heavy a weight.
- Allowing the dumbbell to drop too low, straining the shoulder.
- Not using proper form during the movement.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise seated for stability.
Tips
- Maintain a slight bend in the arm during the fly to prevent strain.
- Control the movement to avoid using momentum.
- Breathe out as you lift the dumbbell.
Dumbbell Single Arm Alternate Fly Alternatives
Tags
chest
strength
dumbbell
fly
muscle building
upper body
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