Here’s what you need to know:
Why try the standing crossbody dumbbell fly?
The standing crossbody dumbbell fly targets both the chest and shoulders but also recruits the entire body to balance the weight. Primarily, you’ll pump up the pecs, along with the anterior (anterior) deltoids, rhomboids, and lats. You also load the biceps and triceps as you move the barbell.
“We used to use a lot of variations with cables. There are a lot of machines that imitate the flight motion,” Cutler explains. “With dumbbells there’s a little more stabilization, but ideally you can hit really good fibers, especially those of you who are trying to build your lower chest and outer chest and really get that maximum contraction.”
How Jay Cutler Performs the Crossbody Dumbbell Fly
Working with one dumbbell at a time, Cutler demonstrated his method of bringing the weight over the side of the body with alternating arms, squeezing the chest as he reaches the top of the lift. “Remember to contract your chest as you come up,” the bodybuilding icon encouraged. “Stretch your arm, make sure you really squeeze your chest.”
While this is a great move, there’s no need to boost your ego, Cutler says. “And remember, use a weight that is enough to feel the stimulation, and don’t worry about going crazy, crazy heavy, because it’s all about the contraction with this exercise.”
So how often should you perform this move? “This is not an exercise that I necessarily do every single workout,” the four-time Mr. Oh, “but I like to mix it up… just do things a little differently, and to keep a little variety in my workouts!”
Next time you hit the chest, try it, the big man says enthusiastically!
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