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Reverse Flyes, Dumbbell |
Type: Shoulder |
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The dumbbell reverse flye targets the rear shoulder (posterior deltoid) muscles. Performing reverse flyes with dumbbells is quite a challenging exercise, so start with a relatively light weight to perfect the movement. Squeezing the shoulder blades together at the end of the movement will also work the upper and mid back. Below you'll find a video guide and step by step instructions that demonstrate the correct technique for the dumbbell reverse flye exercise.
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Rear Shoulders
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Back
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Reverse Flyes, Dumbbell Steps:
Set up an adjustable gym bench to an incline of about 30 degrees.
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Take a pair of dumbbells and sit on the bench as though you are sitting the wrong way around on a dining chair.
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Lean forwards so your chest is resting on the back of the bench (this is called the prone position).
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Position your feet flat on the floor, with your arms at your sides holding the dumbbells with an underhand grip.
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With a slight bend in the elbows, inhale and raise the arms up from your sides.
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Pause at the top and squeeze the shoulder blades together.
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Return to the start position.
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Top Tip:The dumbbell reverse flye can also be performed seated.
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