Are You Doing Your Back Fly Right?

Sadly, this exercise is often done incorrectly. Let’s change that!

We all love that sexy back, and the best back exercise is the back (reverse) fly… when done correctly, of course. Cat Kom sees it done wrong quite often, so she’s here with a “Trainer Tip” on how to do it properly to ensure you’re using the right muscles and not getting injured.

The most common “error” results in working the shoulders, rather than the back. Hey, we love sexy shoulders too, but that’s not what we’re striving for with a back fly, right? So let’s lean in on the correct form.

Focus on body angle:

  • Shift your hips back and push your bum toward the wall behind you.
  • Hinge forward so your torso is almost parallel to the ground.
  • Pay close attention to your body position throughout the exercise. If you’re creeping back toward being upright, you may cause unnecessary strain in your lower back and turn this into a shoulder move. 

Think about weight selection:

  • In a fly exercise, your weights are far away from your body in a long-lever move. Long-lever = heavier perceived exertion. 
  • Most women, for example, shouldn’t go over a 10-pound dumbbell set. Cat uses an 8-pound set, and that’s probably the right weight if you’re aiming for 12-20 reps. 
  • If your at-home weights are heavier, you may want to switch to a row rather than a reverse fly to work that back.

Stay focused through the move:

As you fatigue, it’s common for your body to creep upright, causing your shoulders to help out. Keep this exercise in the back by focusing your mind on three simple things:

  • Proper weights.
  • Hinge at the hips.
  • Torso down.

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