Latissimus Dorsi Fly
Improves latissimus dorsi strength and endurance
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lats. Secondary: core, stabilizers |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Hold a light dumbbell in each hand, with your arms extended to the sides
- Step 2: Engage your core and maintain a neutral spine
- Step 3: Lift the dumbbells out to the sides, keeping your elbows straight
- Step 4: Focus on squeezing your lats at the top of the movement
- Step 5: Slowly return to the starting position, keeping control throughout the entire range of motion
- Step 6: Repeat for the desired number of reps, focusing on proper breathing and form
- Step 7: Avoid swinging or jerking the dumbbells, and keep your core engaged throughout the exercise
Equipment
- Light dumbbells optional
Coaching tips
Benefits
Improves latissimus dorsi strength and endurance
Common mistakes
Letting the back arch or using momentum to lift
Make it harder
Increase the resistance or use a slower tempo
Make it easier
Use a shorter range of motion or reduce the number of reps
Breathing
Inhale during the eccentric phase, exhale during the concentric phase
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 12-15 each sideGeneral 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.