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Reverse flyes help to strengthen and tone the upper back and shoulders, and can easily be performed at home using dumbbells or resistance bands.
Because this exercise fights gravity to a great degree and follows a plane of movement not typically used in day to day activities, lighter weights are recommended.
Technique
Starting position: Seated and holding dumbbells in each hand, lean forward, arms hanging down and weights positioned with palms facing each other. When performing reverse flyes, do not lock out the arms. Instead, leave a slight bend at the elbow throughout each repetition. (See photo 1.)
Strengthening phase: Slowly lift the arms out to the sides and up as far as confortably 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. (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 the chest and stomach touching. With dumbbells in hand with the palms facing each other, lift to the sides.
Tips
- Safety should always be your first priority when working out. You should never feel sudden pain when exercising. If you have existing joint problems or medical conditions, get clearance from your doctor before starting an exercise program. If you are not comfortable attempting this exercise, seek the advice of a professional or use a spotter who has experience with strength training to help ensure proper form.
- Avoid over-rounding the back. Keeping your spinal column in its normal neutral position will help to protect the low back.
- Beginners should start with one to two sets, performing as many repetitions as possible with good form.
- Optimal range of motion at the top of the repetition is one where arms are elevated to nearly shoulder height. If weights are too heavy, range of motion will be limited.
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