How to do standing fly (biceps)

Coach's Tips

Stretch your biceps by opening your arms wide.

Start Position

1. Maintain a straight head and back throughout the exercise.

2. Be sure to keep your elbows slightly bent and avoid fully extending them.

3. Avoid using excessively heavy weights to prevent back strain.

Proper Form

1. With your elbows slightly bent, slowly raise your arms to the sides until they are parallel to the ground.

2. Pause briefly, then gently bring your arms back down to the starting position.

Breathing Technique

1. Inhale deeply as you lift the weights.

2. Exhale slowly as you lower the weights.

Precautions

1. Stand with feet shoulder-width apart and knees slightly bent.

2. Grasp a pair of dumbbells with arms extended in front, palms facing each other.