Combine Back and Leg Moves with RDL-Row & Flys

RDL-Row & Flys

Rep Range

5-10

Hints

From a standing position, hold dumbbells at your sides, palms facing you. Lower into a squat. 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 squat, exhale during the row, inhale as you reset the arms, exhale during the fly, and inhale as you stand.

Muscle Focus

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