Reverse fly's is an exercise that trains your rear shoulder muscles.
Exercise
Reverse Fly's
One-armed, from above
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley on the top step and only use the cable. Stand to the side of the cable tower with your right shoulder facing the cable tower.
2
Grip the cable with your left hand. Pull your left arm diagonally upwards towards the cable and stretch your back shoulder slightly. Your palm points towards the cable tower. Your arm is almost fully extended.
3
Bring your left arm down at an angle until it is at the side of your body. Your arm remains almost fully extended and is about 45° to the side of your body. Hold the position briefly and exhale.
4
Bring your arm up 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 raise your arm upwards, your shoulder should also move forward so that you feel a slight stretch in your back shoulder. Your arm should remain 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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