Reverse Flyes
How to do it
- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Quick answers
- What muscles does the Reverse Flyes work?
- Mainly the shoulders.
- What equipment do I need?
- Dumbbell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More shoulders exercises
- Alternating Deltoid Raise
- Arnold Dumbbell Press
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Cuban Press
- Dumbbell Incline Shoulder Raise
- Dumbbell Lying One-Arm Rear Lateral Raise
Exercise descriptions: free-exercise-db, public domain.