Dumbbell Single Arm Alternate Fly

How to perform it

Step-by-step instructions

1. 01Lie on a flat bench with a dumbbell in each hand held above your chest, palms facing, and elbows softly bent.
2. 02Set your shoulder blades, plant your feet, and keep one dumbbell stacked over the chest.
3. 03Lower the opposite dumbbell out to the side in a wide fly arc while resisting trunk rotation.
4. 04Squeeze the chest to return that dumbbell above the sternum without changing the elbow angle.
5. 05Alternate arms only after each dumbbell returns to the stable top position.