Pour Flys
This shoulder exercise mainly works your front shoulders and middle shoulders, with help from your traps and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Pour Flys
Standing upright, hold dumbbells halfway between your side and front. Raise your arms to the side, and as you reach the top of the movement, turn the dumbbells slightly downwards, like pouring liquid. Return to the starting position.
Common mistakes
Avoid using momentum or swinging the weights. Ensure movements are controlled and focused on the shoulder muscles.
Breathing
Inhale as you raise your arms and exhale as you lower them back to the starting position.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders
Secondary Muscles
Traps, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi, Chest
