Combine Back and Chest Moves with Row Into Fly

Row Into Fly

One Side

Other Side

Rep Range

5-10

Hints

Assume a staggered stance, front foot forward. Rest non-working arm's elbow on front knee. Hold a dumbbell in the working hand. Perform a row pulling it to the hip, then extend it outward into a fly.

Common Mistakes

Maintain a straight back. Don't rely on momentum.

Breathing

Inhale during row, exhale during fly.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae, Upper Chest, Middle Chest, Front Shoulders

Secondary Muscles

Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps, Lower Chest, Serratus Anterior, Core

Tertiary Muscles

Lower Back, Lower Body, Triceps