Description

Reverse fly's is an exercise that trains your rear shoulder muscles. This variation can be performed without equipment.

Exercise

Reverse Fly's

On the ground

Type: Unilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Lie on your stomach on the floor.
2

Spread your arms out so that they are at a 90° angle to your body. Keep your arms almost fully extended.
3

Raise your arms sideways until your back shoulder is fully contracted. Your arms remain almost fully extended. Hold the position briefly and exhale.
4

Bring your arms down slowly and in a controlled manner until they are 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.

Tip

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.
You can hold a water bottle in each hand to make the exercise a little harder.
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.