Monday, October 31, 2011

Great Chest and Whole Body Workouts: How To Do Dumbbell Bent Over Rear Delt Fly Exercise



Most guys want a huge looking back. It's one of the signs of a healthy, strong body. But how do you get there? Keep on reading this article because I'm about to let you in on a secret to a huge back.

Today I'm going to show you how to do dumbbell bent over rear delt flys. This compound exercise is great for the upper body because it:

  • strengthens the deltoid muscles
  • strengthens the trapezius muscles
  • strengthens the rhomboid muscles
It's not a very difficult exercise to learn, so we're going to get started right away.

How To Do Bent Over Rear Delt Flys And Develop A Huge Back

You'll need a pair of dumbbells for this exercise. Grab a pair of light weight dumbbells to begin your warm up set. Lean forward to a 25 to 30 degree angle. Bend your knees slightly. Extend your arms down in front of you, pals facing each other. Now, use your back muscles to pull each dumbbell upward and away from your body until they're at shoulder height. Go for a full range of motion.

Essentially, it's a similar to flying, your arms will move in reverse motion to those of a bird's upward wing flap. Once you've reached the top of the movement, bring your arms back to the starting position. That's one repetition. Perform nine more then take a short break. After the warm up set, grab some heavier weights. Strength trainers should aim for 4 - 6 reps and a total of five sets; for people who just want to tone up, so 10 - 15 reps for five sets.

(Some people may use an inclined bench if you have very underdeveloped back muscles but benches reduce the muscular benefit of the exercise, so start out with very light weights. If you're unable to perform the exercise unassisted, then use the bench. In this situation, you'll set the bench at a 135 degree angle, then you'll place your chest on the bench while holding the weights at your sides. From there, you'll perform the exercise as you would have without the use of the bench.)

Increase the amount by 10 pounds each week (e.g. one 10 pound dumbbell per hand this week for a total of twenty pounds, the next week choose two fifteen pound dumbbells for a total of thirty pounds) until you reach a point where you can't perform the exercise without compromising your form. In other words, don't lift more weight than your body can handle.

Dumbbell bent over reverse delt flys (as this exercise is sometimes called), will help you to develop a powerful upper body. Your posterior delts and lats will look great and your back will be huge.

Quit complaining that you'll never have a great looking body. Stop whining about being weak and out of shape. To become healthier and stronger, you've got to want it bad enough to make sacrifices. Get off the computer (or the sofa) and start working out. Now is the time.

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