Standing Upward Fly
This shoulder exercise mainly works your front shoulders, with help from your chest, middle shoulders 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 Standing Upward Fly
Start standing, holding dumbbells with palms facing forward, arms extended down. With a slight bend in the elbows, raise the dumbbells in front of you, bringing them close together almost touching at the top. Slowly lower back to the start.
Common mistakes
Avoid using momentum or swinging. Ensure the movement targets the deltoids, not the traps.
Breathing
Inhale as you lower; exhale as you lift.
Muscles worked
Primary Muscles
Front Shoulders
Secondary Muscles
Chest, Middle Shoulders, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Traps, Core
