In And Out Shoulder Flys

In and out shoulder flys are a dumbbell exercise that build strength and mobility in the shoulders.

When performed at a fast pace, they’re also a great weight loss exercise.

Variation A – No Weight In And Out Shoulder Flys

1. Do a set of in and out shoulder flys as shown in the video but don’t use any weight, just do the motions with your arms.
2. Rest for 30 seconds.
3. Do a second set of in and out shoulder flys with no weights.
4. Rest for 30 seconds.
5. Do a third set of in and out shoulder flys with no weights.

Variation B – Weighted In And Out Shoulder Flys

1. Do a set of in and out shoulder flys as shown in the video with your preferred weight.
2. Rest for 30 seconds.
3. Do a second set of in and out shoulder flys with your preferred weight.
4. Rest for 30 seconds.
5. Do a third set of in and out shoulder flys with your preferred weight.

Variation C – Fast Paced In And Out Shoulder Flys

1. Do a set of in and out shoulder flys as shown in the video but use very light weights (5lbs or less). Increase the pace so that you are doing the in and out shoulder flys as fast as you can.
2. Rest for 30 seconds.
3. Do a second set of in and out shoulder flys with the light weights as fast as you can.
4. Rest for 30 seconds.
5. Do a third set of in and out shoulder flys with the light weights as fast as you can.