Reverse Flyes With External Rotation

Technique

How to perform Reverse Flyes With External Rotation

1. Set an incline bench to about 30 degrees and lie with your chest supported, using stable foot contact with the floor.
2. Hold a dumbbell in each hand with your arms hanging in front of you, an overhand orientation and a slight bend in your elbows.
3. Raise your arms out to the sides in a wide arc while keeping the elbow angle and chest support steady.
4. As the arms rise, rotate the upper arms outward so the thumbs turn upward; keep the wrists aligned rather than twisting them.
5. Finish near shoulder height without shrugging or lifting your chest from the bench.
6. Lower the arms under control while reversing the rotation to the starting position.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.