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Reverse Flyes - Muscles Worked & Benefits

Exercise Type: Single Joint
Primary Muscles Worked: Shoulders

Reverse flyes are a great exercise to target the rear delts. Working the rear delts is important to help round the shoulders to give it a fuller look. Not only that, it will help to ensure equality between the front and rear delts to ensure that your shoulders are not pulled forward giving you a hunched look.

Reverse Flyes - Exercise Workout & Technique

  • Incline an adjustable bench to about 15-30 degrees. A higher incline will work more of your back muscles.
  • Holding a pair of dumbbells in your hands, lower yourself so that your chest is resting on the back support.
  • Extend your arms in front of you so that they are perpendicular to your torso. This is your starting position.
  • To begin the exercise, exhale and slowly raise your arms out to your sides by squeezing your shoulder blades together.
  • When your arms are about shoulder height, pause before lowering your arms back down to the starting position, inhaling as you do so.
  • Repeat for the desired number of repetitions.

Reverse Flyes - Tips & Safety

  • Start with light weights as the exercise may be a bit hard for the beginner.
  • Squeezing the shoulder blades together will help you get those most out of this exercise.

Reverse Flyes - Alternatives

  • This exercise can also be performed standing with your torso bent over, but requires greater concentration on posture.
  • One Arm Bent Over Pulley Lateral Raises are also a suitable exercise.
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