How to Work Deltoids With Dumbbell Flys

The dumbbell fly exercise is a popular chest-building exercise. This exercise also works a secondary group of muscles known as the anterior deltoid muscles, or the front shoulder muscles. Deltoid muscles assist the chest muscles and play an important role during the dumbbell fly exercise.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Dumbbell weights
• Flat weight bench

1. Grip one dumbbell with each hand. Lay flat on the weight bench. Press the dumbbells together above your chest. Make sure your knuckles face each other and flex your elbows slightly outward.
2. Lower the dumbbells slowly in a wide-arc position until they are level with you chest. Make sure the dumbbells are parallel to each other and in line with your shoulders throughout the downward movement. Keep your wrists in a fixed position and elbows flexed. Breathing is an important part of this exercise. Inhale as you bring the dumbbells down.
3. Pull the dumbbells back up holding the wide-arc position and exhale. Make sure the dumbbells are parallel to each other and in line with your shoulders throughout the upward movement. Continue to pull the dumbbells upward. Bring them pressed together above your chest. Keep your wrists in a fixed position and elbows flexed.
4. Repeat Step 2 and Step 3 for a total of 10 repetitions. Increase the amount of weight and the number of sets over a four-week period. If your goal is to gain chest and deltoid muscle mass, increase weight with a lower number of repetitions. If you want to condition and tone, use lower weight with a higher number of repetitions.

Tips & Warnings

• Perform these exercise movements correctly and slowly to avoid injury and to gain maximum results for the chest and deltoid muscles.
• Breathing is important to decrease the chance of injury.