Kneeling Rear Fly
Muscle Groups: Shoulders.
Kneeling Rear Fly focuses on Shoulders., with Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Kneeling Rear Fly with proper form and technique.
- 1
Start by kneeling on a mat with your knees shoulder-width apart and hold a dumbbell in each hand, arms hanging straight down.
- 2
Engage your core, hinge at your hips, and lean forward slightly while keeping your back flat.
- 3
Lift the dumbbells out to your sides in a wide arc, keeping a slight bend in your elbows until your arms are parallel to the ground.
- 4
Slowly lower the weights back to the starting position with control.
Tips for Success
These tips will help you perform Kneeling Rear Fly safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid strain.
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Avoid swinging the weights; focus on controlled lifts to engage your muscles effectively.
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Make sure your head is aligned with your spine to maintain proper posture.
Secondary Muscles
While Kneeling Rear Fly primarily targets Shoulders. , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Kneeling Rear Fly, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Kneeling Rear Fly, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
