Standing Fly

Chest, shoulder line

Coach's Tips


How to

Starting Position

1. Keep your head and back straight throughout the exercise. 2. Make sure to keep a slight bend in your elbows and avoid locking them out. 3. Do not use too heavy of a weight, or you may strain your back.


1. Keeping a slight bend in your elbows, slowly raise your arms out to the side, until they are parallel to the floor. 2. Hold for a moment, then slowly lower your arms back to the starting position.

Breathing Technique

1. As you lift the weights, inhale deeply. 2. As you lower the weights, exhale slowly.


1. Stand with your feet shoulder-width apart, with a slight bend in your knees. 2. Hold a pair of dumbbells, with your arms extended in front of you, palms facing each other.

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