Often-overlooked exercise Reverse Flyes can strengthen back and shoulders
An often overlooked exercise, Reverse Flyes, help to strengthen the upper back and shoulders (rear deltoids). Machines designed specifically for Reverse Flyes are available in most gyms, or can be performed using dumbbells, wrist weights or resistance bands.
Because this exercise fights gravity to a great degree and follows a plane of movement not typically used in day-to-day activities, lighter weights are recommended.
TECHNIQUE:
Starting position: Seated with dumbbells in hand, lean forward, arms hanging down and weights positioned with palms facing each other.
Strengthening phase: Slowly lift the arms out to the sides and up as far as possible, pausing momentarily at the top of the repetition. During this lifting phase, squeeze the shoulder blades together in order to help fully contract targeted muscles. When performing Reverse Flyes, do not lock out the arms. Instead, keep a slight bend at the elbows throughout each repetition.
Slowly lower weights to starting position, and repeat.
This exercise can be performed standing, or using an incline bench. Standing Reverse Flyes: With feet hip-width apart and knees slightly bent, bend forward without rounding the back. Allow the arms to hang straight down from your shoulders, palms facing each other. Raise both arms out to the sides as you squeeze the shoulder blades together.
To perform Reverse Flyes using an incline bench, position yourself so that you are seated facing toward the bench, with chest and stomach touching. With dumbbells in hand and palms facing each other, slowly lift arms to the sides.
TIPS:
Safety should be your first priority when working out. If you have existing joint problems or medical conditions, check with your doctor before starting an exercise program. For example, Reverse Flyes may not be appropriate for those with existing shoulder problems, including rotor cuff injuries. If you are cleared to work out, but not comfortable attempting this exercise, seek the advice of a fitness professional or use a spotter who has experience with strength training to help ensure proper form.
Whenever leaning forward, avoid over-rounding the back. Keeping your spinal column in a neutral position will help to protect the low back. Use a smooth, slow controlled pace. You will often see this exercise being performed with weights that are too heavy, which decreases benefit significantly while increasing injury risk. How can you tell if weights are too heavy? Telltale signs are using excess momentum to lift the weight rather than allowing the time under tension that is needed for muscle development, and the inability to go through full range of motion. Optimal range of motion at the top of the repetition is one where the arms are elevated to nearly shoulder height. If weights are too heavy, this will be impossible, and full benefit lost. You can determine your personal optimal range of motion by performing a repetition without weights, noting the height, and then choosing an amount of weight that will allow for this.
Beginners should start with 1 to 2 sets, performing as many repetitions as possible with good form. Increase repetitions or sets as you get stronger. Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.