Seated Bent Over Back Flys
This back exercise mainly works your traps, rhomboids and rear shoulders, with help from your teres major, teres minor and infraspinatus. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Bent Over Back Flys
Sit on a sturdy armless chair, lean forward, holding dumbbells under your legs. With a slight bend in the elbows, raise arms laterally, squeezing the shoulder blades.
Common mistakes
Avoid swinging the weights; use a controlled motion and avoid arching the back.
Breathing
Inhale as you lower the dumbbells; exhale as you raise them.
Muscles worked
Primary Muscles
Traps, Rhomboids, Rear Shoulders
Secondary Muscles
Teres Major, Teres Minor, Infraspinatus
Tertiary Muscles
Latissimus Dorsi
