BMARCHAI Open the free app

Dumbbell reverse fly from lunge position

Targets upper back muscles for improved posture

BackBeginnerStrengthPull And Push

At a glance

Muscles workedPrimary: trapezius, rhomboids. Secondary: deltoids, rotator cuff
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull And Push
Sets & reps4 sets × 15 reps
Estimated calories burned~11 kcal
EquipmentNone needed

How to do it

  1. Step 1: Stand in a lunge position
  2. Step 2: bend over, row the weights outward, hold for a second, then slowly come back down and repeat.
  3. Step 6: Breathing reminder — exhale on contraction, inhale on return

Coaching tips

Benefits

Targets upper back muscles for improved posture

Common mistakes

Not keeping core engaged

Make it harder

Increase reps or add weight

Make it easier

Decrease reps

Breathing

Exhale on contraction, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More back exercises

Bodyweight Side Plank Inner Knee Tuck - R

Beginner · 4 sets × 15 reps

Mini Lunge Pulley Row

Beginner · 6 sets × 8 reps

2 Arm Bent Over Pulley Row

Intermediate · 3 sets × 10-12 reps

Single Pulley Row Palm Down

Intermediate · 3 sets × 10-12 reps

Bent Over Row Underhand Grip

Beginner · 3 sets × 12 reps

Double Pulley Swimmers on Hyperextension

Intermediate · 3 sets × 10-12 reps

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.