Standing Fly
The Standing Fly works your upper back and your arms.
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Step-by-step instructions
- 1
Grasp a dumbbell in each hand.
- 2
Stand with your feet about shoulder-width apart or with your feet together — just make sure your body is stable enough that you aren't swinging while you perform this exercise.
- 3
Hinging at the hips, bend your upper body over about 45 degrees.
- 4
Keep your core tight throughout this exercise.
- 5
Make sure you are looking forward and that your neck is in alignment with your spine.
- 6
Keep your back straight — do not arch your lower back — and keep it stationary.
- 7
Hold the dumbbells below your chest and keep your arms slightly flexed and bent at the elbows.
- 8
Keeping the same bend in your elbows, pull your elbows back and squeeze your shoulder blades together.
- 9
Return and repeat.
Notes
This exercise works your upper back and your arms. By concentrating on keeping your core tight, you are also engaging your midsection.
Muscles worked
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