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Overhead Fly - Instructions, Variations & Alternatives

Muscles involved

  • Deltoids
  • Trapezes

Also known as

  • Overhead Reverse Lateral Raise

How to perform

Overhead Fly - Starting position

Overhead Fly - Starting position

Overhead Fly - Muscle Under Tension

Overhead Fly - Muscle Under Tension

  1. Set up & Starting position (standing, seated)
    Grab a pair of weights then, using a neutral grip, lift them out and up* until they are both held over the head. Your wrists should slowly rotate from an overhand grip (palm facing your thigh) to an underhand grip (palms facing each other overhead).

    *Note if using heavy weights, choose to curl then press the weights over your head to the starting position instead of raising them sideways.

  2. Concentric phase
    Keeping your palms up, lower the weights laterally in a controlled motion down to shoulder height.

  3. Isometric hold (optional) - Pause and feel the tension.

  4. Eccentric phase
    Raise your arms back up as if you were clapping your hands together and repeat.

Exercise Alternatives