Hammer Fly
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Fly
Lay flat on the ground, holding dumbbells above your chest with palms facing forward. Lower the dumbbells to the sides in a wide arc, maintaining the grip orientation. Return them to the starting position with control.
Common mistakes
Allowing the dumbbells to drop too low. Not maintaining the palms-forward orientation. Using momentum over controlled movement.
Breathing
Inhale as you lower the dumbbells to the sides. Exhale as you bring them back to the center.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps, Triceps
