Shoulders
Reverse Fly to Rear Delt Row
A reverse fly and a rear delt row back to back in one rep. Both hit the back of your shoulders, and the row lets you keep going once the fly gets hard.
- Works
- Rear shoulders, upper back, traps
- Equipment
- A pair of dumbbells
- Load
- Light to medium
How to do it
- 1Hinge forward from your hips with a flat back and soft knees. Let the dumbbells hang under your shoulders, palms facing behind you.
- 2With a slight bend in your elbows, raise your arms out to the sides until they're level with your shoulders. Lower with control.
- 3Now row: bend your elbows and pull them out wide and up, bringing the dumbbells toward your chest.
- 4Lower again. One fly and one row is 1 rep.
Cues
- Think wide, not back.
- Squeeze your shoulder blades together at the top of both.
- Keep your neck long and your eyes on the floor.
Common mistakes
- Swinging the fly. If your body bobs, it's too heavy. Pick a weight you can control on the fly, since that's the harder half.
- Rowing to your hips. That turns it into a regular row. Keep your elbows out wide and pull toward your chest.
- Rounding your back. Push your hips back, bend your knees a little more and keep your back flat.
Easier
Go lighter, or do a set of flys, rest, then a set of rows.
Harder
Pause for 1 second at the top of each fly.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What's the difference between a reverse fly and a rear delt row?
A reverse fly keeps your arms almost straight, so your rear shoulders lift a long lever and you have to go light. A rear delt row bends your elbows, which shortens the lever and lets your upper back help. Pairing them lets you keep working after the fly gets tough.
