Among the best exercises for developing upper back strength and improving shoulder stability is the reverse fly. Targeting the posterior deltoids, traps, and rhomboids, this exercise helps to correct posture and balance.
Done right, it can also improve your general body shape and help to avoid shoulder problems. To so maximise its advantages, how should one conduct the reverse fly?
1. The Setup: Start Light and Steady
Mastering the technique with smaller dumbbells or resistance bands helps one prepare for more weight. Standing with your feet hip-width apart, begin by gripping dumbbells in each hand.
Lean slightly at your hips and hinge to almost parallel the floor from your hips. Maintaining straight back, work on your core.
The secret to the reverse fly, fitness expert Rosie believes, is control. Neither rush through the movement nor swing the weights. Mostly it’s about consistent, under control repetitions.
2. The Movement: Targeted and under control.
Slightly bending your elbows, raise your arms out to the sides, pressing your shoulder blades together at the apex of the movement.
As you raise, check that your arms line up with your shoulders. Resist the want to let gravity rule by gently lowering the weights. Try this ten to twelve times.
3. Attend to Your Posture.
One must keep correct form all along. Steer clear of jagging the weights upward or rounding your back. Working the muscles in your upper back and shoulders should take front stage, not swinging the weights. Keeping you steady during the activity will depend on engaging your core.
4. Prevent Typical Errors
Using momentum to raise the weights in the reverse fly is among the most often occurring errors.
Slower your repetitions and concentrate on squeezing the muscles in your back as you raise to help avoid this. Keep your neck free as well; avoid tensing as you raise your arms.
Including the reverse fly into your daily exercise regimen will help you not only strengthen your upper back but also correct posture and assist avoid rounded shoulders. You are one step towards those muscular shoulders now that you know how to do it correctly!
