Combine Shoulder Moves with Reverse Front Raise Into Overhead Fly

Reverse Front Raise Into Overhead Fly

Rep Range

5-10

Hints

The Reverse Front Raise Into Overhead Fly with dumbbells provides a comprehensive shoulder workout that emphasizes the anterior and lateral deltoids. This compound movement demands stability, control, and coordination. Start with feet shoulder-width apart. Hold the dumbbells with an overhand grip (palms facing the ceiling) at shoulder height directly in front of you, keeping them touching with a slight arc in your arms. For the Reverse Front Raise, smoothly lift the dumbbells above your head, extending your arms. Remember to engage your deltoids and avoid merely relying on momentum. Keep a slight bend in the elbows to prevent hyperextension. After returning to the initial shoulder-height position, begin the Overhead Fly. Open your arms to the side in a controlled motion, keeping them at shoulder height. Then, lift the dumbbells overhead from this lateral position until they're almost touching above your head. Throughout the movement, maintain your core engagement to provide stability and protect your lower back.

Common Mistakes

Avoid rapid or jerky movements; the key is to have controlled motion to ensure muscle engagement and reduce injury risk. Overextending the elbows can cause strain, so always keep a soft bend. Also, ensure that you aren't arching your back, especially when lifting the weights overhead.

Breathing

Inhale when you're in a position of less exertion: initially when the dumbbells are in front at shoulder height and again when they are extended to the side. Exhale during the more strenuous phases: as you lift the weights overhead from the front and again from the sides. With correct form and controlled movement, the Reverse Front Raise Into Overhead Fly can be an excellent addition to your shoulder strengthening routine.

Muscle Focus

Primary Muscles

Shoulders, Traps

Secondary Muscles

Serratus Anterior, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Upper Chest

Tertiary Muscles

Core