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That’s Fly! The Key Back Workout

May 24, 2013 2 min read

Back workouts are so rewarding aren't they? Yeah they’re tough and your back aches for a few hours, but any good back exercise should have you looking, feeling and standing better! The back fly is a great way to target the super important posture muscles of your upper back. In one simple move, you work your rhomboids, trapezius, and posterior deltoids. There are different ways to do this back workout - and we’ll discuss them - but one consistent remains: The range of motion is small. Only lift your elbows to shoulder level and use an appropriate weight. You want the resistance to be challenging, but you don’t want it to be so heavy that you have to swing your arms to complete the full range of motion. We’ll start with the most basic back fly, an easy back exercise to get you in the groove. To perform this back exercise, place your feet hip-width apart. Hinge at your hips and lean forward. Keep your back flat, your core engaged and your chest lifted. Slowly and with control, bring your elbows up to shoulder level. Squeeze your shoulder blades together. Again, make sure you are not swinging your arms up. You want your muscles to be doing the work, not momentum. If you want to increase the difficulty of this back workout, take one foot off the floor and extend the leg out directly behind you. This will add intensity by making it harder to balance, and by extension forcing you to utilize your core muscles to control the movement. Keep in mind that while this back exercise works multiple muscle groups, you’ll be bent over with your arms extended, so choose a lighter weight than you’d use to perform a row.

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