Your biceps are in the front of each upper arm. They assist you with bending your elbows and rotating your arms. Strong biceps also play an integral role in stabilizing your shoulders. Two tendons attach each biceps muscle to your shoulder bones, where tendinitis and other shoulder injuries typically occur. Fly exercises for the biceps can help you prevent common shoulder injuries.
Muscle Involvement
The fly exercise uses free weight or resistance pulley machines. You can do fly exercises either lying supine or bent over in a standing position. In addition to working your biceps, the fly exercise strengthens your chest and shoulder muscles. To prevent muscle pulls and tears, start with light weights and, as you gain strength, gradually increase the weight you lift.
Safety
Before starting fly exercises, warm up properly to prepare your biceps for the pressure they'll undergo. Five to 10 minutes of light aerobics that include swinging your arms send blood to the muscles so they'll be better able to withstand the resistance. As you add weight to your lifts, use a spotter. Ideally, the spotter stands close to your body, prepared to hold up your wrists if the weight becomes too heavy. A spotter can help reduce your risk of muscle tears and other injuries. Slowly return the free weights to the floor or shelf. Do not throw them down; your biceps need to gradually and gently release the tension they have built up.
Variations
You can perform fly exercises lying supine on the floor or on a bench. You can include your back muscles more effectively, however, if you perform flies lying prone on a bench. A bench in a slightly angled position places your biceps in a different position to achieve a well-rounded workout. Stand beside a resistance pulley machine and do flies while holding onto the two handles and facing the machine. With your back to the pulleys, you can pull the handles around to your front. Resistance bands are another tool you can use for fly exercises. Sit on a stability ball to involve abdominal muscles more effectively.
Importance
Biceps exercises are important because injury to your shoulders can lead to chronic conditions such as arthritis, shoulder impingement and chronic shoulder instability. Fly exercises are ideal because biceps tendinitis usually occurs because of a lifetime of overhead exercises performed by most people to strengthen their biceps, according to the American Academy of Orthopaedic Surgeons. The fly also counters any overuse of overhead motions you may develop from sports such as tennis, swimming and baseball.
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