Combine Back and Shoulder Moves with Close Row Into Delt Fly

Close Row Into Delt Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Start by standing with feet hip-width apart and a gentle bend in the knees for stability. Grasp a dumbbell in each hand with the weights touching each other in front of you, palms facing each other. Lean forward hinge from the hips, ensuring a straight back. For the 'close row' portion, pull the dumbbells up towards your lower ribcage, keeping them touching throughout the motion. The weights should move in a straight line, close to your body. Following the close row, with a slight bend in your elbows, open your arms out to the side, executing the 'delt fly.' This movement targets the rear deltoids. Once completed, methodically return the weights to the starting position, ensuring control throughout the exercise.

Common Mistakes

Avoid rounding your back; always maintain a neutral spine. When executing the delt fly, refrain from using momentum to lift the dumbbells. Instead, allow the strength of your rear deltoids to control the movement. Ensure your arms remain at or just below shoulder height to avoid overstraining the shoulder joints.

Breathing

Inhale deeply during the close row as you pull the dumbbells up, and exhale during the delt fly as you spread your arms. Combining these actions effectively targets the muscles of the upper back and rear deltoids, offering a comprehensive upper body pull movement.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Rear Shoulders

Secondary Muscles

Teres Major, Teres Minor, Latissimus Dorsi, Infraspinatus, Biceps, Erector Spinae

Tertiary Muscles

Middle Shoulders, Front Shoulders, Lower Back, Lower Body