Dumbbell Fly Low to High Standing
Standing isolation exercise using dumbbells that targets the upper chest through horizontal adduction in an upward arc. Builds upper pectoral strength and hypertrophy; used as a finisher after compound presses.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Biceps
4/10Short Head, Brachialis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Hold dumbbells at sides with arms extended, palms facing forward, slight elbow bend.
- Brace core and keep back straight.
- Raise dumbbells in upward and inward arc toward chest.
- Squeeze chest at top when dumbbells meet at shoulder level.
- Slowly reverse arc to lower dumbbells to starting position.
- Maintain constant elbow angle throughout.
Coaching Tips
Form Cues
- Slight elbow bend
- Arc motion like hugging a tree
- Squeeze chest at top
- Control the descent
Breathing
Inhale as you lower the dumbbells; exhale as you raise and squeeze.
Tempo
4-0-2
Range of Motion
Lower to sides below shoulder height; raise to chest level without locking elbows.
Safety
Safety Notes
- Use light weights to avoid shoulder strain
- Keep elbows soft to protect joints
- Stop if shoulder or elbow pain occurs
- Engage core to prevent back arch
Spotting
Not typically required; use light weights or safeties if needed for heavier sets.
Common Mistakes
- Swinging with momentum
- Locking elbows
- Arching lower back
- Lowering too far stretching shoulders
When to Avoid
- Shoulder impingement
- Elbow joint issues
Flexibility Needed
- Adequate shoulder flexion and adduction
Build Up First
- Proper chest fly form
- Core stability in standing position
Also known as
Standing Upward Chest Fly, Standing Low to High Dumbbell Fly, Standing Chest Fly
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Floor Fly
Dumbbells
Chest
Dumbbell High Low Carry
Dumbbells
Shoulders
Dumbbell Standing Rear Delt Fly
Dumbbells
Shoulders
Cable Low to High Fly
Crossover Cable Machine
Chest
Dumbbell Standing IYT
Dumbbells
Shoulders
Dumbbell Chest Fly
Dumbbells, Flat Bench
Chest
High-to-Low Cable Fly
Crossover Cable Machine, Handle Cable Attachment
Chest
Dumbbell Decline Single-Arm Fly
Dumbbells, Decline Bench
Chest
Dumbbell Incline Single-Arm Fly
Dumbbells, Incline Bench
Chest
Dumbbell Standing Around the World
Dumbbells
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
