Curl Into Flys
Rep Range
5-10
Hints
Begin in a standing position, feet shoulder-width apart. Hold a dumbbell in each hand at your sides, palms facing forward. Initiate the movement by curling the dumbbells towards your shoulders. As you curl, keep your elbows pinned to your sides to ensure the biceps are doing the bulk of the work and to prevent any unnecessary shoulder movement. Once the curl is complete, return the dumbbells to your sides, rotating your wrists in preparation for the chest fly. For the fly, lift one dumbbell diagonally across the front of your body, palm facing the ceiling, with your arm arcing gracefully. The dumbbell should ascend to just above shoulder height. Lower the weight back to the starting position and then repeat the fly motion with your other arm. Upon completion of both flys, position the dumbbells at your sides with palms facing forward, prepping for the subsequent curl.
Common Mistakes
Using Momentum: Ensure you execute each movement deliberately, avoiding the temptation to use momentum or swing the weights. Overextending: For the fly motion, be cautious not to overreach, which could over stress the shoulder joint. Maintain a slight bend in your elbow during the fly to avert this risk.
Breathing
Breathe in as you descend from the curl and as you return the dumbbell to its starting position post-fly. Exhale during the curl's ascent and while lifting the dumbbell for the fly. Incorporating bicep curls with this version of a fly movement targets not only the biceps but also the pectorals and deltoids, offering an efficient upper body challenge with just a set of dumbbells.
Muscle Focus
Primary Muscles
Front Shoulders, Quads, Glutes
Secondary Muscles
Chest, Traps, Middle Shoulders, Serratus Anterior, Hamstrings, Adductors, Erector Spinae
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi, Core, Calves