Shoulder Flys

animated character showing how to do shoulder flys exercise with dumbbells.

This exercise builds strong, defined shoulders while improving your ability to lift and reach to the sides, creating better shoulder stability and posture.

HOW TO DO IT:

  • Stand with feet hip-width apart, holding weights at your sides
  • Keep a slight bend in your elbows throughout the movement
  • Lift the weights out to your sides or slightly in front of you
  • Tip your thumbs slightly upward as you lift
  • Stop when arms are parallel to the ground, pausing at top
  • Slowly lower the weights back down with control
  • Stop just before they touch your sides, maintaining tension in your shoulders
  • Keep your core engaged and avoid using swinging momentum to lift the weights

NO WEIGHTS?

  • Use water bottles, canned goods, or resistance bands
  • Do one arm at a time holding a loaded backpack or purse

MAKE IT COUNT:

  • Do as many as you can
  • Keep going until you can barely get the weights up halfway

MAKE IT EASIER:

  • Use lighter weights or no weights at all
  • Don’t lift your arms as high – stop when comfortable
  • Alternate arms instead of lifting both simultaneously

MAKE IT HARDER:

  • Use heavier weights
  • Slow down the movement, taking 3 seconds to lift and 3 seconds to lower
  • Hold the top position for 2-3 seconds before lowering

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Carrying bags & luggage
  • Putting dishes away
  • Flinging things away when you see a bug on them
  • Dangling treats over your pets (or kids)
  • Handing your buddy a drink

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.