Build Shoulder Strength with Standing Upward Fly

Standing Upward Fly

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Front Shoulders

Secondary Muscles

Chest, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Traps, Core