Dumbbell Bent Over Flys are a great exercise for the back muscles.  Ensure you set up this exercise and execute it correctly to avoid any injury.

SET UP

  • Stand behind a barbell with your feet about shoulder width apart.
  • Slowly bend forward and take a shoulder–width over-grip on the barbell.
  • Straighten your arms completely keeping your legs slightly bent to relieve strain from your lower back, and bring your torso into a position parallel to the floor.


EXECUTION

  • Moving just your arms, slowly pull the barbell directly upward to touch lightly against the lower part of your rib cage.
  • Slowly lower the weight back to the starting position not touching the floor.
  • Then repeat.

KEY POINTS:  Maintain scapula control.  Maintain neutral spine.  Maintain abdominal activation.

Primary Muscles Used:

UPPER DORSAL REGION
-Teres Major
-Teres Minor
-Trapezius
-Rhomboids

LUMBAR REGION
-Latissimus Dorsi
-Erector Spinae

SHOULDER REGION
-Posterior Deltoid