Dumbbell Upward Fly

Exercise / Chest

Standing Dumbbell Upward Fly

The dumbbell upward fly is a strength training exercise that targets the upper chest, specifically the clavicle head of the pectoralis major muscle. The dumbbell upward fly is typically performed with lower weights and a higher number of repetitions, making it an excellent choice for achieving muscle definition. Additionally, it can be effectively incorporated into supersets for a more intense workout regimen.

How to do:

Dumbbell Upward Fly

  1. Set Up:
    • Stand with your feet shoulder-width apart.
    • Hold a dumbbell in each hand, with your palms facing forward. Choose an appropriate weight for your fitness level to start.
  2. Starting Position:
    • Begin with your arms extended down by your sides and the dumbbells close to your thighs.
  3. The Movement:
    • Inhale and slowly lift both dumbbells forward and upward in a wide arc.
    • As you lift, focus on squeezing your upper chest muscles.
    • Continue lifting until the dumbbells meet in front of your chest, or slightly above chest level.
    • Pause briefly at the top of the movement, feeling the contraction in your upper chest.
  4. Return to Starting Position:
    • Exhale as you slowly lower the dumbbells back down along the same wide arc to the starting position, with your arms extended by your sides.

Note: Avoid swinging your arms or using momentum to lift the weights. Start with a lighter weight to get used to the movement and gradually increase the weight as it gets stronger.


Regularly incorporating the standing dumbbell upward fly into your workout routine can help you achieve better upper chest definition. This exercise can enhance the separation between the upper and lower portions of the pectoralis major, creating a more chiseled and aesthetically pleasing chest.

Dumbbell Upward Fly Muscles Worked

Target - Pectoralis Major, Clavicular
Synergists - Deltoid, Anterior
Synergists - Biceps Brachii
Stabilizers - Brachialis
Stabilizers - Triceps Brachii
stabilizers - Wrist Flexors
Bench Press Muscle work