How to Dumbbell Flys: Tips, Technique

- Advertisement -

Dumbbell Flys

Among the many exercises for pumping deltas, there is one more that is maximally focused on working out the middle delts – standing/sitting Dumbbell Fly the sides. This exercise can also be called – dumbbells fly. In this article we will consider the technique and tips for their implementation.

dumbbell fly exercises
How to Dumbbell Flys


Execution technique dumbbell fly

  1. Before starting the exercise, you should stand up straight, feet shoulder width apart, and socks slightly divorced.
  2. Take the dumbbells in your hands with a neutral grip (palms inward). Keep your hands straight. The gaze is directed in front of you.
  3. Inhale strongly, hold your breath and begin the exercise.
  4. When you lift the dumbbells, bend your arms slightly at the elbows.
  5. End lifting should be when the dumbbells have reached shoulder level.
  6. Exhale and start releasing the dumbbells to the starting position.
  7. When raising your hands, do not allow the body to move. Ideal is the execution in which the body remains straight.

See other article: How pumping shoulders

Practical tips and recomindation

  • Properly select the working weight. Too heavy dumbbells will force you to include the muscles of the upper back, which will take away most of the load from the deltas.
  • Overweight causes you to bend your elbows even more, which makes the exercise completely ineffective.
  • Do not lift the weight upright. As studies have shown, the lifting of dumbbells from the horizontal with the floor and above is carried out by the strength of the trapezius muscles. So raise your hands only horizontally.
  • Supplement the lifting of the dumbbells through the sides with a bench press while standing and sitting. In this case, the deltas are pumped more deeply and efficiently.
  • Lifting dumbbells through the sides can also be done on the block. With your right hand, grab the handle of the lower block, which is on your left, and with your left hand, hold the handle of the block on the right. In the initial phase of the exercise, your wrists will be crossed. In general, the execution technique is similar to the technique with dumbbells. A one-way version of this exercise is also great.
  • Inhalation and air retention will help you keep the body in a straight position. A chest filled with air will serve as a support to the middle section of the spine.

dumbbells bench Fly


  • If during the exercise you are pulled forward, then the weight of the dumbbells is too large or your elbows are too bent. Take the dumbbells strictly to the sides, and bend your elbows at an angle of no more than 10-15 degrees.
  • At least in one set, raise your arms with dumbbells vertically. This will positively affect the flexibility of the shoulder joints, which, for example, will greatly help in the performance of the jerk.
  • Professional athletes are also advised to periodically “shock” the deltas with a lot of weight. To do this, take dumbbells weighing 10% -15% more than your usual ones.
  • Slowly fly dumbbell up to an angle of 45 degrees and slowly lower them.
-Advertisement -
0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments