ALTERNATING INCLINED DUMBBELL FLY

Alternating Inclined Dumbbell Fly

Alternate Name: -
START POSITIONEXECUTION
Lie down on an inclined bench and position dumbbells above your upper-chest level.Lower one side/dumbbell in a smooth and controlled manner until your upper arm is a little past parallel to the floor. After this, return to the starting position and repeat the whole movement with your other side.
DODON'T
  • Lower the weight in a smooth and fluid manner
  • Don't lower the dumbbell(s) too fast as this may result in injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, do this exercise with heavier dumbbells.
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders
CLICK HERE for Muscle Anatomy Chart
VARIATIONS
Alternating Flat Dumbbell FlyesAlternating Decline Dumbbell Flyes
CLICK HERE for COMPLETE LIST of CHEST EXERCISES

This exercise is not as easy to execute as it may look. Namely, the challenging part of this exercise is to execute the movement with precision, maintain balance and not go too light with the dumbbell weight.

If you go too light then this exercise doesn't have much effect. If you go too heavy, then you will have difficulty keeping balance and may not be able to execute the movement without a spotter present. Thus, you need to find the optimal dumbbell weight for you that will allow for just enough challenge, but not to the point where you are fighting to both keep balance and get your dumbbell up.

This exercise is not for those who are on a muscle-building cycle of exercise. It's primarily intended to tighten, tone and shape the chest area. Thus, it's the kind of exercise that one would do just before the beach season.






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