RDL-Row & Flys
This full-body exercise mainly works your latissimus dorsi, rhomboids and traps, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do RDL-Row & Flys
From a standing position, hold dumbbells at your sides, palms facing you. Hinge forward at the hips with soft knees and a flat back, letting the dumbbells hang below your shoulders. In this position, perform a row, drawing the dumbbells towards the hips. Then, return the arms to the starting point and execute a fly by opening the arms wide. Stand up to complete one repetition.
Common mistakes
Ensure a neutral spine throughout to protect the back. Keep shoulder blades retracted, especially during the fly.
Breathing
Inhale as you hinge, exhale during the row, inhale as you reset the arms, exhale during the fly, and inhale as you stand.
Muscles worked
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae, Quads, Glutes
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps, Hamstrings, Adductors, Levator Scapulae, Lower Back
Tertiary Muscles
Core, Calves
