Dumbbell Deltoid Fly

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Dumbbell Deltoid Fly

Start

Deltoid Fly
Dumbbell Deltoid Fly – Starting position
  • With Dumbbells in each hand, stand with feet shoulder width apart, knees slightly bent
  • Bend over while maintaining slightly bent knees
  • Bring shoulders back to a comfortable position bending at hips
  • Chest out, shoulders back and the neck in line to create a flat not rounded, back position, abdominals stable
  • Allow the hands to hang 99% of a full extension

 

Upward Movement

Deltoid Fly
Dumbbell Deltoid Fly
  • Keeping your arms straight, raise your arms up to full contraction
  • Keeping your hands slightly out in front of the shoulders
  • VARIATION: Slightly bend arms at the elbow. Focus pulling the arms up and forearms will follow. Keep your forearms in the same plane as elbows. Keeping elbows slightly out in front of the shoulders
  • Back and neck straight and abdominals stable

Downward Movement

  • Lower the dumbbells slowly and under control
  • Do not allow any movement to occur at the elbow joints, only the shoulders
  • Keeping strict form

Targeted Muscles: Rear Deltoids 

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