Shoulders

Reverse Fly

Strengthen your rear shoulders and upper back with reverse flys.

Focuses on the posterior deltoids and upper back, improving shoulder balance and posture.

Body Part: Shoulders
Level: Intermediate
Muscles: Rear Delts
Modality: Isolation
Direction: Pull
Equipment: Dumbbells
Cable Machine
Goal: Hypertrophy
,
Endurance

How to do:

1. Hold a dumbbell in each hand with a slight bend in your knees. 2. Bend forward at the waist until your torso is nearly parallel to the floor. 3. Let the dumbbells hang down, palms facing each other. 4. Raise your arms laterally to shoulder height, keeping a slight bend in your elbows. 5. Slowly lower the dumbbells back to the starting position. 6. Repeat for 10–12 reps. 7. Perform 3-4 sets.

Tips:

- Keep your back straight and core engaged. - Use a controlled motion to avoid momentum. - Exhale as you lift the dumbbells and inhale as you lower them. - Focus on squeezing your shoulder blades together at the top.

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