Back Fly Into Double Curl
This full-body 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
5-10
How to do Back Fly Into Double Curl
Start on the edge of a sturdy chair, leaning forward with dumbbells under your legs, palms facing each other. Execute a back fly, squeezing shoulder blades. After completing the fly, sit up with a straight back and perform two bicep curls, curling both dumbbells simultaneously.
Common mistakes
Ensure movements are controlled; avoid using momentum or arching the back during the fly.
Breathing
Inhale during the back fly. Exhale with each bicep curl.
Muscles worked
Primary Muscles
Traps, Rhomboids, Rear Shoulders, Biceps
Secondary Muscles
Teres Major, Teres Minor, Infraspinatus, Brachialis, Forearm
Tertiary Muscles
Latissimus Dorsi, Front Shoulder, Middle Shoulders
