Standing Alternating Chest Fly
This chest exercise mainly works your upper chest, front shoulders and middle shoulders, with help from your middle chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Standing Alternating Chest Fly
Stand upright holding a dumbbell in each hand at your sides. Lift one dumbbell in an arc, rotating your palm, then lower it and alternate.
Common mistakes
Avoid using momentum and ensure the chest, not just the shoulders, is engaged.
Breathing
Exhale as you lift, inhale as you lower. Maintain a steady rhythm.
Muscles worked
Primary Muscles
Upper Chest, Front Shoulders, Middle Shoulders
Secondary Muscles
Middle Chest, Serratus Anterior
Tertiary Muscles
Lower Chest, Rear Shoulders, Traps, Core
