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. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Adjust the seat height to suit you and sit on the seat.
2
Press your chest against the chest pad and grasp the left handle with your left hand. Palm facing inwards. Arm is stretched out in front of your body and parallel to the floor
3
Move your arm forcefully backwards to the side until the maximum contraction is reached. Arm remains almost fully extended. Exhale as you do so.
4
Move your arm forward slowly and in a controlled manner until it is 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 with the left side first and continue with the right side after a 60-second break.
Tip
Throughout the exercise, make sure that your arm remains almost fully extended and your back is straight. When the handle is in the rearmost position, you should pull your shoulder blade back. 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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