Reverse fly's is an exercise that trains your rear shoulder muscles.
Exercise
Reverse Fly's
Sitting bent forward, Home
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and sit on a bench or chair.
2
Hold the dumbbells with your hands in a neutral grip (palms facing inward). Bend your upper body forward so that it is almost parallel to the floor. Let your arms hang down at your sides and keep them almost completely straight.
3
Raise your arms sideways until your rear shoulder is completely contracted. Your arms remain almost completely straight and are now spread 90° to the side of your body. Hold the position briefly and exhale as you do so.
4
Slowly and carefully lower your arms until they are back in the starting position. Breathe in as you do so.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
Keep your back straight throughout the exercise. As you lower your arms down, your shoulders should also move downwards 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
Shoulder (lateral / middle)
Back (upper - trapezius)
Tertiary
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Equipment
Dumbbell
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