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Prone Flys

Prone Flys

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Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

  • Description
  • Instructions
  • Muscle Groups
  • Tips

Exercise Description

Exercise Instructions

  • Step 1

    Lay face down on the floor with your arms at your side.
  • Step 2

    Raise your head and chest slightly. Rotate your hands so your thumbs are pointing to the sky.
  • Step 3

    Raise your arms off the ground by squeezing your shoulder blades together.
  • Step 4

    Lower your arms back to your side and repeat.

Muscle Groups

Prone Flys targets Back, Delts, Shoulders as seen below.

Layer 1

Exercise Tips

  • Keep both sides even.
  • Don't let your elbows to tuck in or flare out.
  • You can add light weight to make the exercise more difficult.