How to do reverse fly exercises to strengthen your upper back and shoulders

If you're looking for an exercise that targets the upper back and shoulders, the reverse fly is an excellent option.

This exercise is easy to perform and requires minimal equipment, making it a great addition to any home or gym workout routine. In this article, we discuss the proper form for performing the exercise and the muscles worked during this exercise.

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What is a reverse fly exercise?

It's a weightlifting exercise that targets the upper back and shoulders. The exercise involves lifting weights out to your side away from the body in a motion that resembles the movement of a bird's wings. The exercise can be performed using dumbbells, resistance bands or cable machines.

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Reverse fly: Muscles worked

It primarily targets the muscles of the upper back and shoulders. (Pic via Michael Carlassare/Pexels)

It primarily targets the muscles of the upper back and shoulders. The following muscles are worked during the exercise:

Rhomboid

The rhomboids are a group of muscles located in the upper back. These muscles are responsible for retracting the shoulder blades. When you do this exercise, the rhomboids contract to bring the shoulder blades closer together.

Trapezius

The trapezius is a large muscle that covers much of the upper back and extends down to the middle of the back. It's responsible for elevating and retracting the shoulder blades. When you do the exercise, the trapezius muscles work to lift the arms out to the sides.

Posterior deltoid

The posterior deltoid is located in the back of the shoulder and is responsible for shoulder extension and external rotation. When you do the reverse fly exercise, the posterior deltoids contract to lift the arms out to the sides and away from the body.

Rotator cuff

A rotator cuff is a group of four muscles that surround the shoulder joint. They work together to stabilize the shoulder during movement. When doing the reverse fly exercise, the rotator cuff muscles work to keep the shoulder joint stable as you lift your arms out to the sides.

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Benefits of reverse fly exercise

It can help reduce risk of shoulder injuries. (Pic via Scott Webb/ Unsplash)

Here are some of the benefits:

Improved posture

Doing these exercises can help improve posture by strengthening the muscles of the upper back. When these muscles are strong, they can help you maintain proper alignment and prevent slouching.

Reduced risk of shoulder injuries

By strengthening the muscles of the rotator cuff and upper back, the reverse fly exercise can help reduce risk of shoulder injuries. Strong rotator cuff muscles can help stabilize the shoulder joint and prevent injuries like rotator cuff tears.

Strengthened upper back and shoulders

This exercise is an excellent way to strengthen the muscles of the upper back and shoulders. Strong muscles in these areas can improve your performance in other exercises and activities, like pull-ups, push-ups and carrying heavy objects.

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Tips for performing reverse fly exercise

Reverse fliy is an excellent way to strengthen the upper back and shoulders (Pic via Scott Webb/Unsplash)

Here are some tips:

Use proper weight

It's important to use a weight that's appropriate for your strength level. If the weight is too heavy, you may compromise your form and increase risk of injury. If the weight is too light, you may not get the full benefit of the exercise.

Focus on form

Maintaining proper form throughout the exercise is crucial for getting the most benefit and reducing risk of injury. Keep the back straight and shoulders down and avoid swinging the arms.

Breathe

It's important to breathe properly during exercise. Inhale as you lift the weights out to your sides, and exhale as you lower them back down to the starting position.

Add variety

To keep the exercise challenging and avoid plateaus, try adding variety to your workout. You can vary the weight, number of repetitions or angle of exercise by doing it lying face-down on a bench.

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Reverse flies are an excellent way to strengthen muscles of the upper back and shoulders. By incorporating this exercise in your workout routine, you can improve posture, reduce risk of shoulder injuries and increase overall strength and performance.

Remember to focus on proper form, use an appropriate weight, and add variety to your workouts to keep the exercise challenging and avoid plateaus.