The Only 8 Moves You Need for a Wide, Powerful Back

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Bent-Over Reverse Fly

Bent-Over Reverse Fly

Why do it: “People miss a lot of muscles in their back,” says Michael Reyes, a fitness manager for Equinox Sports Clubs in Boston. One of those often-missed spots is the rhomboids, which are crucial for pulling the shoulder blades back and opening up the chest. The bent-over reverse fly hits the rhomboids hard.

How to do it: With a dumbbell in each hand, stand with your feet about shoulder width apart. Keeping your back straight, lean forward so you’re slightly bent over. Hold the weights together in the middle of your body, then slowly bring the weights out to the sides. Make sure you keep your arms slightly bent and pull your elbows out behind you to ensure it works the back, not the chest. 

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