Row Into Fly
This full-body exercise mainly works your latissimus dorsi, rhomboids and traps, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
5-10
How to do Row Into Fly
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.
Muscles worked
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
