Combine Back and Shoulder Moves with Supinated Row Into Delt Fly

Supinated Row Into Delt Fly

Rep Range

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

Hints

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Palms should be facing forward (supinated grip). Bend forward slightly from the hips, maintaining a neutral spine. Begin by performing a row: pull the dumbbells close to your body, squeezing your shoulder blades together. After completing the row, rotate your wrists so your palms face you and perform a deltoid fly by raising the dumbbells out to your sides, focusing on engaging your rear deltoids.

Common Mistakes

Avoid excessive rounding or arching of the back. During the delt fly, ensure your movement is controlled, avoiding the use of momentum. The arms should remain slightly bent throughout to avoid stressing the elbow joint.

Breathing

Inhale as you perform the row. Exhale during the deltoid fly. Inhale again as you return to the start position for the next repetition.

Muscle Focus

Primary Muscles

Rhomboids, Traps, Erector Spinae, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Latissimus Dorsi

Secondary Muscles

Biceps, Front Shoulders, Middle Shoulders

Tertiary Muscles

Lower Back, Lower Body