How to Do Dumbbell Leaning Fly

Dumbbell Leaning Fly is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Leaning Fly

  1. 01Grasp a fixed upright with one hand and hold a dumbbell in the other, leaning the torso away from the post at a 30-degree angle.
  2. 02Position the feet close to the base of the post with the dumbbell hanging at arm's length toward the floor.
  3. 03Raise the dumbbell out to the side until the elbow reaches shoulder height, keeping a micro-bend in the joint.
  4. 04Lower the weight back to the starting point without letting the arm touch the hip.
  5. 05Inhale during the descent and exhale as the weight reaches the top of the arc.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Leaning Fly

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Align the dumbbell path with the scapular plane by keeping the arms roughly 30 degrees in front of the torso.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Leaning Fly questions

What muscles does Dumbbell Leaning Fly work?

Dumbbell Leaning Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Leaning Fly correctly?

Grasp a fixed upright with one hand and hold a dumbbell in the other, leaning the torso away from the post at a 30-degree angle. Position the feet close to the base of the post with the dumbbell hanging at arm's length toward the floor. Raise the dumbbell out to the side until the elbow reaches shoulder height, keeping a micro-bend in the joint. Lower the weight back to the starting point without letting the arm touch the hip. Inhale during the descent and exhale as the weight reaches the top of the arc.

What is the A90 coach tip for Dumbbell Leaning Fly?

Align the dumbbell path with the scapular plane by keeping the arms roughly 30 degrees in front of the torso.

Is Dumbbell Leaning Fly suitable for beginners?

Dumbbell Leaning Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Leaning Fly?

Dumbbell Leaning Fly uses dumbbell.

A90 Intelligence

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