Reverse fly's is an exercise that trains your rear shoulder muscles in isolation. Performing them on the machine is ideal for beginners as the movement is guided. Reverse flys on the machine are also ideal for advanced users to train the back shoulder.
Exercise
Reverse Butterflies
Type: Bilateral
Rest: 120s
Equipment: Maschine
Tutorial
1
Adjust your sitting position and sit on the seat. Press your chest against the chest pad.
2
Grip the handles with your hands in a neutral grip (palms facing inwards). Your arms are parallel to the floor and almost fully extended.
3
Bring your arms back until your back shoulder is fully contracted. Your arms remain almost fully extended. Hold the position briefly and exhale.
4
Move your arms forward 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 move your arms forward, your shoulders should also move forward 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
—
Tertiary
—
Equipment
Machine
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