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.
What are the key technique points?
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Allan Young is a Glasgow based Personal Training who runs Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.