Dumbbell Chair Seated Bent-Over Row Fly
The Dumbbell Chair Seated Bent-Over Row Fly is a compound exercise that mainly works the shoulders, back and traps, with help from the biceps. You'll need: chair and dumbbells.
Required Equipment
Dumbbell Chair Seated Bent-Over Row Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Lats (latissimus dorsi); Biceps (biceps brachii)
How to do the Dumbbell Chair Seated Bent-Over Row Fly
Sit near the edge of a sturdy chair with your feet flat on the floor and hold a dumbbell in each hand.
Hinge forward at your hips, bringing your chest close to your thighs and letting your arms hang down straight.
Keep your back flat and core braced as you pull the dumbbells up toward your ribs, squeezing your shoulder blades together.
Lower the weights back down with control, then immediately perform a fly by lifting both arms out to the sides.
Lower the weights slowly back to the starting position to complete one full repetition.
Dumbbell Chair Seated Bent-Over Row Fly FAQs
What muscles does the Dumbbell Chair Seated Bent-Over Row Fly work?
The Dumbbell Chair Seated Bent-Over Row Fly mainly works the shoulders, back and traps, with help from the biceps. The main muscles are the posterior deltoid, rhomboids and trapezius.
What equipment do you need for the Dumbbell Chair Seated Bent-Over Row Fly?
Chair and dumbbells.
Is the Dumbbell Chair Seated Bent-Over Row Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Chair Seated Bent-Over Row Fly go on?
It belongs on pull day in a push/pull/legs routine.
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