Technique
Starting position: While seated and holding dumbbells in each hand, lean forward, arms hanging down and weights positioned with palms facing each other. (See photo 1.)
Strengthening phase: Slowly lift the arms out to the sides and up as far as possible, pausing momentarily at the top of the repetition. During this lifting phase, squeeze the shoulder blades together in order to fully contract targeted muscles. When performing reverse flyes, do not lock out the arms. Instead, keep a slight bend at the elbows throughout each repetition. (See photo 2.)
Slowly lower weights to starting position, and repeat.
Reverse flyes can also be performed while standing or using an incline bench.
Standing reverse flyes: With feet hip-width apart and knees slightly bent, bend forward without rounding the back. Allow the arms to hang straight down from your shoulders, palms facing each other. Raise both arms out to the sides as you squeeze the shoulder blades together.
To perform reverse flyes using an incline bench, position yourself facing toward the bench, with chest and stomach touching. With dumbbells in hand with the palms facing each other, lift arms to the sides.
Tips
Safety should always be your first priority when working out. If you have existing joint problems or medical conditions, check with your doctor before starting an exercise program. For example, reverse flyes may not be appropriate for those with existing shoulder problems, including rotor cuff injuries. If you are cleared to work out, but not comfortable attempting this exercise, seek the advice of a fitness professional or use a spotter who has experience with strength training to help ensure proper form.
When leaning forward, avoid over-rounding the back. Keeping your spinal column in its normal neutral position will help to protect the low back. Use a smooth, controlled pace.
Beginners should start with one to set sets, performing as many repetitions as possible with good form. Increase repetitions or sets as you get stronger.
Optimal range of motion at the top of the repetition is one where the arms are elevated to nearly shoulder height. If weights are too heavy, range of motion will be limited.
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