Bodyweight Standing Fly


  1. While standing, raise your arms parallel to the ground and bend your elbows with hands horizontal towards the ceiling.
  2. Bring both elbows together in a flying motion in front of you.
  3. Hold for a while, split your elbows apart to starting position and repeat.


  1. Keep your back straight and avoid slouching.
  2. Raise and lower your body as a unit.
  3. Maintain a smooth breathing pattern.


A simple yet effective exercise that builds up your biceps. It’s a specialized exercise which targets not only the increase in size of the biceps, but also the peak of the biceps head.


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