DUMBBELL UPWARD FLY

Learn How To Do Dumbbell Upward Fly And Its Benefits

HOW TO DO DUMBBELL UPWARD FLY

STANDING DUMBBELL UPWARD FLY

The standing dumbbell upward fly is a strength-building exercise focused on the upper chest, particularly targeting the clavicle head of the pectoralis major muscle. It's designed to be done with lighter weights and higher repetitions, perfect for sculpting muscle definition. Incorporating it into supersets can intensify your workout.

HOW TO PERFORM:

SETUP:

  1. Stand with feet shoulder-width apart.

  2. Hold a dumbbell in each hand, palms facing forward, choosing a suitable weight.

STARTING POSITION:

  1. Begin with arms extended down by your sides, dumbbells close to thighs.

EXECUTION:

  1. Inhale and lift both dumbbells forward and upward in a wide arc.

  2. Focus on contracting your upper chest muscles.

  3. Continue until dumbbells meet in front of your chest or slightly above.

  4. Pause briefly at the top to feel the contraction.

RETURN:

  1. Exhale as you slowly lower the dumbbells back along the same arc to starting position.

  2. Keep arms extended by your sides.

NOTE: Avoid swinging or using momentum. Start with lighter weights to perfect form before increasing resistance.

BENEFITS:

Regular inclusion of the standing dumbbell upward fly can enhance upper chest definition by emphasizing the separation between upper and lower pectoralis major muscles, leading to a more sculpted and aesthetically pleasing chest.

MUSCLE GROUPS

Primary:

Chest

Equipment:

Dumbbells

Shoulders

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