Reverse Flyes

Technique

How to perform Reverse Flyes

1. Stand with your feet hip- to shoulder-width apart and hold a dumbbell in each hand with a neutral grip, palms facing each other.
2. Hinge forward at the hips until your torso is almost parallel to the floor, keeping a flat back, soft knees, and your core braced while the dumbbells hang directly beneath your shoulders; this is your starting position.
3. Exhale as you raise both arms out to the sides in a wide arc, maintaining a slight bend in your elbows and squeezing your shoulder blades together at the top without jerking your body.
4. Pause briefly when the dumbbells reach shoulder height, feeling the contraction in your rear delts and upper back.
5. Inhale as you lower the weights back to the starting position under control, keeping tension on the target muscles and your torso angle constant.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.