Reverse fly's is an exercise that trains your rear shoulder muscles.
Exercise
Reverse Fly's
One-armed, bent forward
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at foot height and use only the cable or attach a simple handle. Stand to the side of the cable tower with your right shoulder facing the cable tower.
2
Bend forward with your upper body so that it is almost parallel to the floor. Grasp the handle with your left hand. Your left arm hangs down and is pulled towards the cable tower. Your palm points towards the cable tower.
3
Bring your left arm up to the side until your back shoulder is fully contracted. Your arm remains almost fully extended and is approximately parallel to the floor. Hold the position briefly and exhale.
4
Bring your arm down slowly and 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 lower your arm down, your shoulder should also move forward so that you feel a slight stretch in your back shoulder. Your arm remains almost fully extended throughout the exercise. As you bring your arm back, imagine that you are pushing your elbow backwards. You can hold on to the cable tower with your other hand.
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
—
Equipment
Cable pull
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