Strengthen Shoulders with Overhand Shoulder Fly

Overhand Shoulder Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Engaging primarily the deltoids, the Overhand Shoulder Fly is an excellent exercise to add dimension and strength to your shoulders. Proper form and controlled motion are pivotal for the effectiveness of this movement. Begin in a standing position with feet hip-width apart, holding the dumbbells in front of you with them touching each other, palms facing you. Your arms should have a slight bend in the elbows, which you'll maintain throughout the movement. Initiate the movement by lifting the dumbbells out to your sides, making sure to lead with the elbows. The arc created by your arms should be controlled and steady, aiming to reach shoulder height or a tad above. Your palms should remain facing down for the duration of the exercise. Once you've reached the top of the movement, control the descent, slowly bringing the dumbbells back to the starting position in front of you.

Common Mistakes

Avoid letting the dumbbells control you; rather, you should be in control of their movement at all times. This ensures that you are engaging the right muscles and not relying on momentum. Ensure that you are not locking out your elbows. Keeping a slight bend ensures the tension remains on the deltoids and prevents joint strain.

Breathing

Inhale while in the starting position. Exhale as you lift the dumbbells out to your sides. Inhale again as you return them to the starting position. By adding the Overhand Shoulder Fly to your shoulder routine, you're targeting the lateral and posterior deltoids, enhancing the overall development and appearance of your shoulders.

Muscle Focus

Primary Muscles

Middle Shoulders, Rear Shoulders

Secondary Muscles

Front Shoulders, Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi