Dumbbell Seated Bent Over Row And Fly On Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair with your feet flat on the floor and shoulder-width apart.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
3. Hinge forward at the hips until your torso is at a 45-degree angle or lower, keeping your back flat and core engaged.
4. Let the dumbbells hang straight down toward the floor with a slight bend in the elbows.

How to do it

1. Row: Exhale as you pull the dumbbells toward your ribcage, driving your elbows back and squeezing your shoulder blades together.
2. Inhale as you lower the weights back to the starting position with a controlled 2-second tempo.
3. Fly: Exhale as you lift the dumbbells out to the sides in a wide arc, maintaining the slight bend in your elbows until they are level with your shoulders.
4. Inhale as you slowly lower the weights back to the starting position to complete one full repetition.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or hunching your shoulders.
• Maintain a consistent torso angle throughout both the row and the fly; do not use momentum to swing the weights.
• Ensure your neck stays in line with your spine by looking at a spot on the floor a few feet in front of you.
• Lead with the elbows during the row and the back of the hands during the fly.

Pro tips

• Focus on the 'squeeze' at the top of both movements to maximize rhomboid and rear delt recruitment.
• Use a weight that allows for a controlled fly; if you have to 'jerk' the weight up, it is too heavy for this complex.
• Think about pulling the weights 'apart' during the fly rather than just 'up' to better engage the posterior deltoids.

Make it harder

• Add a 2-second isometric hold at the peak of every fly to eliminate momentum.
• Perform the movement with a 4-second eccentric (lowering) phase on both the row and the fly.

Frequently asked

What muscles does the dumbbell seated bent over row and fly on chair work?

The dumbbell seated bent over row and fly on chair primarily targets the lats and trapezius, and also works the biceps, erector spinae, and rhomboids as secondary muscles.

What equipment do you need for the dumbbell seated bent over row and fly on chair?

The dumbbell seated bent over row and fly on chair uses dumbbell.

Is the dumbbell seated bent over row and fly on chair good for beginners?

The dumbbell seated bent over row and fly on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius