Overhead Flys
This shoulder exercise mainly works your front shoulders, middle shoulders and traps, with help from your serratus anterior, rhomboids and teres major. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Overhead Flys
Begin in a standing position with your feet hip-width apart. Hold a dumbbell in each hand with your arms extended out to your sides, forming a wide arc. Your palms should be facing upwards, and your arms should have a slight bend at the elbows. From this position, keeping the arc in your arms, slowly bring the dumbbells overhead until they meet or come close above your head. Then, in a controlled motion, return the dumbbells back to the starting position, maintaining that arc in your arms.
Common mistakes
Avoid arching your back excessively during the movement. Engage your core muscles to ensure your spine remains neutral. It's also crucial not to lock out your elbows or allow the dumbbells to fall quickly to the sides. Ensure a smooth, controlled motion throughout the exercise.
Breathing
Inhale as you move the dumbbells overhead, and exhale as you return them to the starting position out to your sides. The Overhead Fly is beneficial for targeting the deltoids, upper chest, and upper back, enhancing shoulder mobility and adding an element of resistance to a typically bodyweight movement.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders, Traps
Secondary Muscles
Serratus Anterior, Rhomboids, Teres Major, Teres Minor, Infraspinatus
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi
