Standing Deltoid Fly

  • Stand with your feet together and knees slightly bent. Retract your scapulae, palms facing each other.

  • Lift your elbows and hands evenly until they are level with your shoulders, then lower to starting position.

  • Shoulders 

  • Lateral deltoid, Anterior deltoid, Supraspinatus, Serratus anterior, Rhomboid major and minor, Middle and lower trapezius

  • TIP: At the ending position, your arms should be parallel to the floor. Keep your shoulders pulled down away from your ears and slightly rotated back.

Variations for Standing Deltoid Fly

  • Upright Row

    Using dumbbells for this exercise allows your arms to move with more freedom so you can customize the movement to what feels best to your arms.

  • Lateral Deltoid Raise

    This exercise helps add shape to your shoulders and can help develop good posture.

  • Barbell Upright Row

    Using a bar for this exercise may allow you to lift slightly more weight than with dumbbells, and still allows you the freedom to move in a manner feels best to your arms.


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