Reverse fly's is an exercise in which you bring your shoulder blades together at the back. It trains the trapezius muscle, the rhomboids and the back shoulder.
Adjust the seat height to suit you and sit on the seat.
2
Press your chest against the chest pad and grasp a handle with each hand. Palms facing inwards. Arms are stretched out in front of your body and parallel to the floor
3
Move your arms powerfully backwards to the side until the maximum contraction is reached. Arms remain almost fully extended. Exhale as you do so.
4
Move your arms forward slowly and 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
Throughout the exercise, make sure that your arms remain almost fully extended and your back is straight. When the handles are in the rearmost position, you should pull your shoulder blades backwards to "crack nuts". By bringing the shoulder blades together, the focus of the exercise is placed more on the trapezius and rhomboid muscles.
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
Butterfly Reverse
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