L-Fly with handlebar: bodybuilding

L-Fly with handlebar: an effective exercise to strengthen the shoulders

Bodybuilding is a great way to sculpt your body and among the many exercises available, L-Fly with dumbbells stands out as a targeted movement to develop deltoid muscles, in particular the side part.

In this article, we will explore the advantages, the technique, the variants, the practical advice and errors to avoid integrating this exercise in your training routine.

What is L-Fly?

L-Fly, also known as «lateral fly», is an exercise that mainly requires shoulder muscles. It is generally practiced with dumbbells and can be done in a sitting or standing position.

This exercise is particularly effective in strengthening rotator caps and improving shoulder stability, which is essential for many other movements of bodybuilding.

By integrating L-Fly in your program, you can not only develop your shoulders, but also improve posture and functional strength.

Advantages of L-Fly

1 – Strengthening of the shoulders : This exercise turns specifically lateral taleids, helping to expand the appearance of the shoulders and create a Silhouette V, very taken in bodybuilding. Well, the developed shoulders also play a key role in the balance and aesthetics of the upper body.

2 – Improvement of stability : By strengthening the stabilizing muscles of the shoulder, L-Fly helps prevent injuries, in particular those related to repetitive movements. This is particularly advantageous for athletes and people who practice team sports.

3 – Versatility : L-Fly can be integrated into various training programs, focused on strength, hypertrophy or even rehabilitation. It is an exercise that can be practiced at home, in the gym or even during a trip with a series of portable dumbbells.

4 – Targeting of the Rotator Bracelet : L-Fly strengthens the muscles of the rolling hoods, which is crucial to maintaining the health of the shoulders and prevent injuries, especially for those who raise heavy loads.

5 – improvement of posture : By strengthening the muscles of the back and shoulders, L-Fly can help correct the muscle imbalances that lead to bad posture. A better posture can reduce low back pain and improve the self -employment.

L-Fly technique

Here’s how to perform the L-Fly with handlebar correctly:

1 – Starting position : Stay standing or sit on a bench, feet away from the width of the shoulders. Take a handlebar in every hand, the palms have turned to your body.

2 – Movement : Keeping a slight flexion to the elbows, lift the dumbbells on the sides until I’m on the shoulder. Be careful not to raise your shoulders; Focus on the movement of bras. Avoid making your body swing to help lift; The movement must be controlled.

3 – Building : Brings the dumbbells slowly to the starting position, checking the movement to maximize muscle activation. A slow descent allows you to better request the muscles.

4 – Tests : Perform 3-4 series from 10 to 15 repetitions, depending on the physical level. Do not hesitate to regulate the number of repetitions based on your goals.

Varanties du L L-Fly

To diversify the formation and direct the shoulders from different angles, here are some variants of L-Fly:

• L-Fly inclined : Make the movement by lengthening an included bench. This changes the corner of muscle work and can offer a new challenge.

• L-Fly with cable : Use a cable machine to perform L-Flys. This helps to maintain constant tension on the muscles during movement.

• L-Fly with elastic : Elastic bands can be used to add resistance and work the shoulders dynamically.

Practical advice

• Adapted weight : Start with light dumbbells to control the technique before gradually increasing the weight. It is essential to encourage the correct shape rather than raising heavy goods vehicles, which could cause injuries.

• Heating : Before starting the session, do not forget to warm you, in particular your shoulders, to prevent injuries. The soft rotations of the arms and the stretching of light can prepare the muscles for the effort.

• Posture : Keep your back straight and involve the abdominal belt during the exercise to avoid correspondents with other muscle groups. A good posture will help you maximize the efficiency of the exercise.

• Breathing : Don’t forget to breathe correctly during the exercise. Inhale by returning down the dumbbells and exhale as it relieves them. Controlled breathing helps to maintain concentration and energy.

• Frequency : Incorporate the L-Fly into the shoulder routine from 1 to 2 times a week. This will allow you to see progress without overloading the muscles.

Errors to avoid

To ensure the efficiency of L-Fly and avoid injuries, here are some common mistakes to avoid:

• Oscillating movement : Avoid making the body oscillate or leaning forward to lift the dumbbells. This reduces the activation of targeted muscles.

• Use of too heavy weight : Don’t be attempted by too heavy weights. The bad form can not only lead to injuries, but also to less effective results.

• Too many tests : Do not fall into the trap of making too many repetitions at the expense of the form. Target a reasonable number that allows you to maintain a good technique.

• Overlap : Don’t skip the hot -up phase. Heat the muscles is essential to avoid injuries.

Conclusion

L-Fly with Dumbbell is an essential exercise for those who want to develop their shoulders and improve their overall performance for bodybuilding. By integrating this exercise in the driving routine, you cannot only sculpt your shoulders, but also to strengthen the stability of the joint.

Remember that muscle development takes time and requires perseverance. Being regular and by applying the advice mentioned, you will observe the results over time. Whether you are a beginner or advanced, do not hesitate to make a key element in your training program.

Then prepare your dumbbells, put the headphones and start in the next training session focusing on a movement that can transform your shoulders and improve general performance. Good training!