Enhancing Skills

Deltoid fly

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell deltoid fly is an isolation exercise that targets the deltoid muscles in the shoulders. This exercise involves lifting dumbbells out to the sides, in a motion similar to that of a bird flapping its wings.

Stretch to do prior to exercise:

  • Shoulder stretch
  • Chest stretch

Warmup to do prior to exercise:

  • 5-10 minutes of cardio, such as jogging or jumping jacks
  • Rotator cuff exercises, such as internal and external rotations

How to select the proper weight: Choose a weight that you can comfortably lift for the desired number of reps, while still challenging your muscles.

Proper form:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Raise your arms out to the sides until they are parallel to the floor.
  3. Slowly lower the dumbbells back down to your sides.
  4. Keep your elbows slightly bent and your shoulders relaxed throughout the movement.

How to reduce the difficulty:

  • Use lighter weights
  • Decrease the number of reps
  • Decrease the range of motion

How to increase the difficulty:

  • Use heavier weights
  • Increase the number of reps or sets
  • Increase the range of motion

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 10-12 reps
  • Advanced: 12-15 reps

Estimated time for exercise: 1-2 minutes per set, depending on the number of reps and sets performed.

Body Group:

Shoulders

Muscle Group(s):

Shoulders

Muscles used:

Primary:

Deltoids

Secondary:

N/A

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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