Lying Upward Fly
This chest exercise mainly works your upper chest, with help from your middle chest, shoulders and triceps. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Lying Upward Fly
Lie flat on the ground with arms extended downward, holding a dumbbell in each hand. With palms facing up and arms straight, lift the weights in a controlled arc until they touch or come close.
Common mistakes
Using momentum rather than engaging muscles. Lifting weights too quickly or allowing them to fall rapidly.
Breathing
Inhale as you start the movement, lifting the weights. Exhale as you lower them back to the starting position.
Muscles worked
Primary Muscles
Upper Chest
Secondary Muscles
Middle Chest, Shoulders, Triceps, Serratus Anterior
Tertiary Muscles
Lower Chest, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
