Alternate Dumbbell Flys Video & Instructions
Alternate Dumbbell Flys video exercise guide. On this page you'll learn how to do a Alternate Dumbbell Flys using the correct technique. Below you'll find the Alternate Dumbbell Flys video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!
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Exercise Instructions:
Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs. Lay back on the bench and extend your arms out, holding the dumbbells with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise. Slowly lower the dumbbell in the left hand out to your side in a semi-circle. Rotate at the shoulders only, keep your arm slightly bent. Once the dumbbell gets about level with your chest, squeeze the chest muscles and raise the dumbbell back up using the same path of motion (semi circle) as you did on the way down. Don't let the dumbbells touch, then repeat the movement with your right arm. Repeat for desired reps.
Tips:
Start with your weakest side first, for most people this is their left. Always use slow and controlled movements, the key to this exercise is stretch and contraction not moving heavy weights - save that for the big compound movements!
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