Bodyweight Floor Push Up Clap-Modifier
Chest·Intermediate·Compound
Exercise guide
Standing Dumbbell Upper Chest Fly
The Standing Dumbbell Upper Chest Fly targets the upper chest by lifting the arms in an upward arc while maintaining control through the shoulders.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Standing Dumbbell Upper Chest Fly
- 01
Stand upright holding a dumbbell in each hand at your sides.
- 02
Keep a slight bend in your elbows and brace your core.
- 03
Raise the dumbbells upward and inward in an arc toward chest height.
- 04
Focus on lifting slightly upward to emphasize the upper chest.
- 05
Squeeze your chest at the top of the movement.
- 06
Lower the dumbbells slowly back to the starting position.
Performance tips
Cues that matter
- Maintain a slight bend in your elbows throughout
- Avoid swinging or using momentum
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Standing Dumbbell Upper Chest Fly work?
The Standing Dumbbell Upper Chest Fly primarily targets the Triceps. Supporting muscles include Shoulders, Chest, Abs.
Is the Standing Dumbbell Upper Chest Fly a compound or isolation exercise?
The Standing Dumbbell Upper Chest Fly is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Standing Dumbbell Upper Chest Fly?
You need the following equipment: Dumbbells.
What difficulty level is the Standing Dumbbell Upper Chest Fly?
The Standing Dumbbell Upper Chest Fly is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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