Intensity: Moderate
Plane of Motion: Frontal 
Equipment: Dumbbells 
Target Muscle: Shoulders(Rear Deltoids) 
Seated Dumbbell Rear Deltoid Flies

Before                           After 

Tips
  • While keeping a neutral spine slightly bend while sitting

  • Bend at the hips in a position where the dumbbell are fairly close to the floor for full range of motion.

  • Slowly lift the dumbbells in laterally  away from the body to shoulder level

  • As you are coming upward,angle your thumbs downward to feel more of a contraction slightly pause for 2 seconds 

  • With each fly rotate your elbow forward for complete shoulder activation

  • As you hit shoulder level gradually come down slowly and repeat.

FITNESS COACHES

TROY MCCUNE & ORLANDO KIRK JR

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