Beginner
Kneeling Rear Flye
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Kneeling Rear Flye targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders.
Exercise Instructions
-
Step 1
Hold the pair of dumbbells and get on your hands and knees on the floor. Place the dumbbells directly under your shoulders with your palms facing each other. -
Step 2
Lift your one arm out to the side until it is parallel to the floor. Pause at the top and lower the weight back to the starting position.
Muscle Groups
Kneeling Rear Flye targets Abs, Delts, Shoulders, Traps, Upper Back as seen below.
Exercise Tips
- Don't twist your torso as you raise your arm. Keep your chest facing the ground.
- Make sure you use your full range of motion and keep your arm parallel to the floor.
- Don't let your lower back arch during the exercise. Keep your abs tight all the time.
Swiss Ball Dumbbell Flye
Beginner
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