Moves/Bent Over Flyes

Bent Over Flyes

ID: 393

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Exercise Type:
Lower Hinge
Contraindications:
Lower Back Problems, Knee Problems, Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Scapulae retracted and depressed before the pull begins.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Hips and shoulders should rise at the same rate out of the bottom position.

Regression:

Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.

Progression:

Add load via barbell, trap bar, or kettlebell. Progress to a single-leg variation to increase instability and unilateral demand.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.