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The underhand dumbbell fly is an excellent way to target the upper portion of the chest. By changing your hand position to palms facing up and working in shoulder flexion, this isolation exercise will hit the clavicular head of the chest, along with the anterior deltoid in one simple movement. And since you’ll be placed in a standing position you’ll be forced to engage your core for extra stabilization.

How To Perform:
Stand with your feet hip width apart while grasping a set of dumbbells.
Keep your chest up, shoulders back, and arms relatively straight.
With palms in a supinated position, flex in the shoulders and bring the dumbbells upward and inwards until your arms are parallel to the floor.
Squeeze your chest at the top position and then slowly let the dumbbells down in a controlled manner.

What not to do:

DO NOT keep your arms close together, as this will decrease the involvement of the upper chest and increase the activation in your anterior delts. Instead, start wider at the bottom position and bring the weight inward at the top position.

DO NOT pronate your shoulders. Pronating your shoulders will decrease your range of motion and lessen the activation in your chest. Keep your shoulders down and back for optimal positioning.

DO NOT flex in your elbows as you bring the weight up. Flexing in your elbows will turn this exercise into a curling motion and place more emphasis on your biceps instead of your upper chest. Keep your arms as straight as you can and focus on only flexing in your shoulder joint.

If you struggle with upper chest development and find it difficult targeting that area, give the dumbbell underhand flys a shot, and see the clavicular portion slowly transform into a shelf of pure molded muscle.

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