Elbow Fly
This chest exercise mainly works your lower chest, with help from your middle chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Elbow Fly
Stand with feet hip-width apart. Position your arms in front of you, bent, with your knuckles touching each other. Fold your arms inward, rotating your knuckles downwards, and squeeze the chest. Return to the starting position with knuckles touching.
Common mistakes
Avoid dropping the elbows or relying on the shoulders too much. Ensure the movement engages and squeezes the chest.
Breathing
Inhale as you fold and rotate your arms, exhale as you return to the starting position.
Muscles worked
Primary Muscles
Lower Chest
Secondary Muscles
Middle Chest, Serratus Anterior
Tertiary Muscles
Upper Chest, Shoulders
