Low fly
Lie face down on the floor with your body extended, arms straight out to your sides, palms facing down or thumbs up. Engage your core and glutes to stabilize your lower back.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Posterior deltoid
- Trapezius (middle and lower fibers)
- Rhomboids
Secondary muscles
- Erector spinae
- Gluteus maximus
- Multifidus
Target muscles
- chest
- shoulder
How to perform
- 1
Lie face down on the floor with your body extended, arms straight out to your sides, palms facing down or thumbs up.
- 2
Engage your core and glutes to stabilize your lower back.
- 3
Simultaneously lift your chest, head, and arms off the floor, squeezing your shoulder blades together.
- 4
Keep your arms relatively straight, maintaining a slight bend in the elbows, and focus on pulling your shoulder blades towards your spine.
- 5
Hold briefly at the top, then slowly lower your body and arms back to the starting position with control.
- 6
Ensure your neck remains neutral, looking down at the floor throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
