Bent-Over Fly

A fantastic exercise for the shoulder stabilising muscles – with this movement less weight actually means more! Start off with light dumbbells, as correct form is important to ensure activation of the right muscles for this exercise.

1. Adopt the same start position as the bent over row with a dumbbell in either hand in front of you, palms facing in.

2. With a slight bend in the elbows raise your arms to the side, drawing your shoulders blades together until your arms reach parallel with the floor.

3. Pause at the top of the contraction then slowly lower back to the starting position.

Tip: Keep the core braced and don’t let the lower back arch as you perform this exercise. For those who have lower back problems, try this in a seated position instead of standing whilst you get stronger.


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Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

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For immediate & emergency appointments please contact either our Didsbury or Wilmslow Clinic.
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