Seated Rear-Delt Internally Rotated Fly
Strengthen & define your rear deltoids with this seated fly. A focused movement for upper back sculpting.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select a pair of dumbbells with an appropriate weight for your fitness level.
2. Sit on the edge of a flat bench with your feet placed firmly on the floor, about shoulder-width apart.
3. Bend forward at the waist while keeping your back straight, allowing the dumbbells to hang down on either side of your legs. Your palms should be facing each other.
4. Keep a slight bend in your elbows as you raise the dumbbells out to the sides in an arc motion. Focus on squeezing your shoulder blades together as you lift.
5. Lift the weights until they are in line with your shoulders and parallel to the floor. Hold this position for a moment, making sure to keep your torso stable.
6. Slowly lower the dumbbells back to the starting position in a controlled manner.
7. Repeat the movement for the desired number of repetitions.
Remember to breathe out as you lift the weights and breathe in as you lower them. Keep your head in line with your spine throughout the exercise and avoid using momentum to lift the weights; the motion should be controlled and deliberate. Adjust the weight or the number of reps and sets according to your fitness level and goals.
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