🔴How to Reverse Fly | Guide

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🔥 How to Reverse Fly

✅ In this exercise, protracting your scapulas back together is major. If you want this exercise to be rear-delts focused. Chest sticks out, and scapulas stay protracted for the whole exercise, driving the “bars” through your elbows, for a 90 degree ish movement. Your head stays up and doesn’t move: it stays neutral.


Reverse Flys
Reverse Flys

As per usual, maintaining your scapulas back prevents your shoulders from falling forward which could potentially cause shoulder pain in the long run.

✅ ❌On the right the “pec deck shrugger”: not keeping the scapulas retracted back together doesn’t activate the rear delts at all. Since he’s pulling in that direction though, he’s basically “shrugging” the weight and engaging his traps mostly, which go up, pushing his head forward. Not retracting scapulas back together will cause the shoulders to fall forward and pinch the nerves & tendons that are there, aka shoulder pain in the long run.


A neutral grip (palms facing forward) on reverse flys has been shown to produce greater muscle activation in the posterior (rear) deltoids than a pronated (palms facing down) grip.
And while it can’t be said for certain that greater muscle activation leads to greater muscle growth, it’s the best data we have on this specific subject.

If you don’t have a preference between the two grips, or you’ve mainly been using a protonated grip, then consider using the neutral grip more often.

How to Reverse Fly
How to Reverse Fly


The bent over dumbbell reverse fly, also known as the bent over rear delt fly, is a great exercise to assist you in building a complete set of shoulders. Many lifters utilize the bent over dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike. Strengthening the rear delts by using the bent over rear delt fly can lead to improved posture and a greater level of strength on other lifts.

🔥 HOW TO: 

  • Select the desired weight from the rack then take a few steps back into an open area;
  • Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.
  • Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
  • Slowly lower the dumbbells back to the starting position under control.
  • Repeat for the desired number of repetitions.


Bent Over Reverse Dumbbell Fly
Bent Over Reverse Dumbbell Fly
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