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
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.
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.
