Target Back Muscles with Seated Bent Over Back Flys

Seated Bent Over Back Flys

Rep Range

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

Hints

Sit on a sturdy armless chair, lean forward, holding dumbbells under your legs. With a slight bend in the elbows, raise arms laterally, squeezing the shoulder blades.

Common Mistakes

Avoid swinging the weights; use a controlled motion and avoid arching the back.

Breathing

Inhale as you lower the dumbbells; exhale as you raise them.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Rear Shoulders

Secondary Muscles

Teres Major, Teres Minor, Infraspinatus

Tertiary Muscles

Latissimus Dorsi