Rear Fly
Step by step
How to perform
- Bend your knees slightly and lean forward from your waist, keeping your back straight, until your torso is almost parallel to the floor.
- Extend your arms directly below your shoulders, maintaining a slight bend in your elbows to avoid strain.
- Slowly lift the dumbbells to the side until your arms are in line with your shoulders, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position in a controlled manner, completing one repetition.
Overview
About this exercise
The Rear Fly is a strength training exercise that primarily targets the muscles in the upper back, shoulders, and arms, contributing to improved posture and enhanced muscle definition. It's an excellent workout for individuals of all fitness levels, especially those looking to strengthen their upper body or correct posture issues. People may choose this exercise for its ability to be easily modified, its effectiveness in building upper body strength, and its role in creating a balanced, well-rounded fitness routine.
Coaching cues
Form tips
When performing the rear fly, it's crucial to use slow, controlled movements. Avoid the temptation to use momentum to lift the weights. This can lead to improper form and potential injury. Instead, focus on squeezing your shoulder blades together as you lift the weights, and then slowly lowering them back down.
Select weights that are challenging but manageable. If the weight is too heavy, you may compromise your form or risk injury. If it's too light, you won't effectively work your muscles. You should be able to perform the exercise for the recommended number of reps while
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