Reverse Flight
Reverse Fly is an exercise that targets the back of the shoulders (posterior deltoids) and upper back , including the rhomboids and trapezius . This exercise improves posture and strengthens the upper body by balancing out pressing exercises such as chest press.
Correct Execution and Technique
To perform a correct reverse fly , follow these steps:
- Stand with your feet hip-width apart, holding dumbbells in each hand, and bend forward from the hips with a neutral back. Keep a slight bend in your elbows.
- Inhale while keeping your core tight and raise the dumbbells outward until your arms are in line with your shoulders. Keep your elbows slightly bent throughout the movement.
- Exhale and slowly lower the weights back to the starting position, keeping the movement under control.
Common Errors
Avoid these common mistakes to get the most out of your exercise:
- Too much elbow bend: Keep a slight bend in the elbows, but avoid bending them too much, as this can reduce the activation of the shoulders.
- Using Momentum: Keep the movement controlled to avoid using your back to assist with the lift.
- For quick lowering: Lower the dumbbells slowly to maximize muscle activation.
Video: Reverse Fly demonstrated by a female athlete
Alternative technique for Reverse Fly
Modifications and Variations
For beginners, use lighter weights to focus on proper technique. Advanced athletes can try one-arm reverse fly or use cables for constant tension throughout the movement.
Repetitions and Sets
Aim for 3 sets of 10-12 repetitions . Gradually increase the weight as you get stronger to stimulate muscle growth.
Breathing technique
Inhale as you lower the weights and exhale as you lift them back up. This helps to maintain stability and better muscle activation.