Reverse fly's is an exercise that trains your rear shoulder muscles in isolation. Performing them on the machine is ideal for beginners as the movement is guided. Reverse flys on the machine are also ideal for advanced users to train 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 your sitting position and sit on the seat. Press your chest against the chest pad.
2
Grasp the left handle with your left hand in a neutral grip (palm facing inwards). Your arm is parallel to the floor and almost fully extended.
3
Bring your left arm back until your back shoulder is completely contracted. Your arm remains almost fully extended. Hold the position briefly and exhale.
4
Slowly move your left arm forward in a controlled manner until it is back 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
Keep your back straight throughout the exercise. As you move your arms forward, your shoulders should also move forward so that you feel a slight stretch in your back shoulder. Your arms should remain almost fully extended throughout the exercise. As you bring your arms back, imagine that you are pushing your elbows back.
Note: It is not a mistake if you bring your shoulder blades together at the back as you return. This trains the trapezius and does not put less strain on the back of the shoulder.
Muscle groups
Primary
Shoulder (posterior)
Secondary
—
Tertiary
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Equipment
Butterfly Reverse
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