Chest · Dumbbell
Dumbbell Alternative Fly
How to do the dumbbell alternative fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie back on a flat bench holding a dumbbell in each hand above your chest, palms facing each other with a slight elbow bend. Open your arms out wide in a smooth arc until you feel a stretch across the chest, then squeeze them back together over your chest.
- 1Feel the chest stretch at the bottom and squeeze at the top
- 2Keep a soft, fixed bend in the elbows throughout
- 3Hug the dumbbells together over the mid-chest
Common mistakes
- Avoid bending the elbows to turn it into a press
- Do not drop the arms too far and strain the shoulders
- Avoid clanging the dumbbells; control the squeeze
Muscles worked
The dumbbell alternative fly mainly works the mid chest, with the front delts, upper chest, and lower chest assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell alternative fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.