Seated Reverse Fly. Published: Nov 3, 2011. This killer back exercise can be performed while sitting on a exercise ball or a chair. By bending forward and slowly lowering and raising light ...

Seated reverse fly’s 3 x 12-15 reps; If you need a slightly shorter workout, then give this 15-minute back workout a go, it favours supersets so you can pack in lots of volume for more gains, ...

Beck suggests the following routine from a seated position a few times per week to strengthen the back. 1) Seated Dumbbell Row: From a seated position, hinge your upper body forward and grasp a ...