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Alternating Dumbbell Row and Reverse Fly

Alternating dumbbell row and reverse fly

BackIntermediateStrengthRow

At a glance

Muscles workedPrimary: Back
Muscle groupBack
DifficultyIntermediate
TypeStrength · Row
Sets & reps4 sets × 20 reps
Estimated calories burned~45 kcal

How to do it

  1. Step 1: Hinge at hips
  2. Step 2: Row one dumbbell
  3. Step 3: Alternate to reverse fly
  4. Step 4: Squeeze back
  5. Step 5: Repeat

Equipment

Coaching tips

Benefits

Alternating dumbbell row and reverse fly

Common mistakes

Poor form

Make it harder

Heavier dumbbells

Make it easier

Band version

Breathing

Exhale pulling

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.