How to do the Dumbbell One-Arm Alternate Fly
- 1Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- 2Extend your arms above your chest, keeping a slight bend in your elbows.
- 3Lower one arm out to the side in a controlled motion while keeping the other arm extended.
- 4Bring the lowered arm back to the starting position and repeat with the other arm.
- 5Continue alternating arms for the desired number of repetitions.
Muscle group
Chest
Type
Weights or Machine
Equipment
Dumbbell, Flat Bench
TRACK THE DUMBBELL ONE-ARM ALTERNATE FLY IN W8M8
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