Reverse fly's is an exercise that trains your rear shoulder muscles.
Exercise
Reverse Fly's
Einarmig, horizontal
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at shoulder height and use only the cable or attach a short rope. Stand to the side of the cable tower with your right shoulder facing the cable tower.
2
Grab the rope with your left hand. Pull your left arm in front of your chest towards the cable tower and stretch the back of your left shoulder. Your left arm is parallel to the floor.
3
Bring your left arm back until your back shoulder is fully contracted. Your arm remains almost fully extended and parallel to the floor. Hold the position briefly and exhale.
4
Move your arm forward 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 move your arm forward, 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 where 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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