Description

Reverse butterfly is an exercise in which you bring your shoulder blades together at the back. It trains the trapezius muscle, the rhomboids and the rear shoulder.

Exercise

Reverse Fly's

Sitting bent forward, Home

Type: Unilateral Rest: 120s Equipment: Kurzhantel

Tutorial

1

Take a dumbbell in each hand and sit on a bench/chair.
2

Bend your upper body forward until it is almost parallel to the floor. Let your arms hang down at your sides next to your legs. Your palms should be facing backwards.
3

Powerfully move your arms backwards to the side until they are parallel to the floor. There should be a 90° angle between your arms and upper body. Arms remain almost fully extended. Exhale as you do this.
4

Slowly bring your arms down again in a controlled manner until they are in the starting position. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

During the entire exercise, make sure that your arms remain almost fully extended and your back is straight. When the dumbbells are in the top position, you should pull your shoulder blades back and use them to "crack nuts". By bringing the shoulder blades together, the focus of the exercise is placed more on the trapezius and rhomboid muscles.