Exercise Spotlight – Bent over Rear Fly

The Bent over rear fly is a simple movement and will help develop a strong upper back, balanced shoulders and keep those shoulder blade muscles moving well. It is a very simple movement to do and will help you develop good control of the scapula which is the foundation for any movement through the shoulder. If you struggle to keep position then use an incline bench to lie on until you become comfortable.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Hinge forward like you are performing a Romanian Deadlift to get into position to start
• Pull your shoulder blades down your back and together as you start the movement
• Reach long through your arms as you raise the dumbbells up to shoulder height
• Resist swinging and try to hold the contraction for a second at the top before lowering under control

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