Reverse fly's is an exercise that trains your back shoulder muscles. All you need for this exercise is a long Theraband and you can do it at home or in the gym.
Exercise
Reverse Fly's
Standing, bent forward
Type: Unilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Stand shoulder-width apart in the middle of the fitness band and grasp the two ends of the band crosswise.
2
Bend forward with your upper body so that it is almost parallel to the floor. Let your arms hang down at your sides and keep them almost fully extended.
3
Slowly raise your arms sideways in a controlled manner until your back shoulder is fully contracted. Your arms remain almost fully extended and spread 90° to the side of your body.
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
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.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Note: It is not a mistake if you bring your shoulder blades together at the back when returning. This also 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
—
Equipment
Resistance band long
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