Kneeling Rear Fly
- Primary muscles
- Shoulders, Upper back
- Secondary muscles
- None
- Equipment
- Other
- Movement pattern
- None
Steps
- 1 Kneel on the floor with your knees hip-width apart and your feet flat on the ground.
- 2 Hinge forward at your hips, keeping your back straight, until your torso is nearly parallel to the floor.
- 3 Hold a light dumbbell in each hand, letting your arms hang straight down towards the floor with palms facing each other and a slight bend in your elbows.
- 4 Keeping that slight bend, raise the dumbbells out to the sides in a wide arc, squeezing your shoulder blades together at the top of the movement.
- 5 Continue raising until your arms are roughly parallel to the floor, or slightly higher, with your elbows pointing towards the ceiling.
- 6 Slowly lower the dumbbells back to the starting position with control, resisting gravity throughout the descent.
