Shoulder Fly

An isolation exercise using dumbbells that works the lateral deltoid muscle by raising weights through the coronal plane to shoulder height, building shoulder width.

Instructions

1. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand at your sides with palms facing inward.
2. Maintain a slight forward lean in your torso with your core braced and chest up.
3. With a slight bend in your elbows, raise both dumbbells out to the sides in a smooth arc.
4. Continue raising the dumbbells until your arms are parallel to the ground at shoulder height.
5. Pause briefly at the top, feeling the contraction in your lateral deltoids.
6. Lower the dumbbells back down to your sides in a controlled manner following the same arc.
7. Repeat for the recommended amount of repetitions.

Tips

• Use lighter dumbbells than you might for other exercises; proper form is crucial for shoulder health.
• Maintain a slight bend in your elbows throughout; do not lock out at the top.
• Avoid swinging or using momentum; let your shoulder muscles do the work.
• Keep your torso relatively stable; minimal rotation should occur during the movement.
• Perform 10-15 repetitions per set for optimal lateral deltoid development and shoulder aesthetics.