Fly's from below with dumbbells is an exercise to train the chest. It mainly works the upper chest muscles. The exercise is similar to the "front lift" exercise.
Exercise
Fly's
One-armed, from below
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Stand with your feet shoulder-width apart and hold a dumbbell in your left hand.
2
Hold the dumbbell to the left of your hip. Your palm is facing forward. Your arm should not be fully extended and your elbow joints should be slightly bent.
3
Move the dumbbell upwards at an angle with power and control until your left hand is in front of you and level with your right chest. The angle between your upper and lower arm remains the same throughout the exercise. Breathe out as you do this
4
Lower the dumbbell in a controlled manner until you are back in the starting position. Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Imagine that you are pushing with your elbow as you move the dumbbell forward. Make sure that you have a stable stance throughout the exercise and that your back remains straight. Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms.
Muscle groups
Primary
Chest (upper)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
