Seated Rear Fly
This back exercise mainly works your middle shoulders, rear shoulders and teres major, with help from your front shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Rear Fly
Sit in a sturdy armless chair facing its back. Position yourself near the edge of the seat to ensure enough room for your arms. Holding a dumbbell in each hand, let the weights meet in front of you with your palms facing each other. Lean forward slightly from the waist. Keeping a soft bend in your elbows, open your arms to the sides, rotating the dumbbells so your palms face forward by the end of the movement. As you do this, squeeze your shoulder blades together, specifically targeting the rear deltoids and upper back muscles. Slowly return to the starting position.
Common mistakes
Avoid jerking or using momentum to move the weights. The motion should be smooth and controlled to make sure you're engaging the targeted muscles. Ensure your back remains straight and shoulders are down, not hunched.
Breathing
Inhale as you bring the dumbbells to the starting position, and exhale as you open your arms and squeeze your shoulder blades together.
Muscles worked
Primary Muscles
Middle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps
Secondary Muscles
Front Shoulders
Tertiary Muscles
Latissimus Dorsi
