Build Shoulder Strength with Reverse Shoulder Fly

Reverse Shoulder Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

The Reverse Shoulder Fly, when starting with your hands behind you, can be a remarkable exercise to target the posterior deltoids and reinforce the muscles of the upper back. Start by grasping the dumbbells behind your back with palms facing towards you. The dumbbells should touch each other. Make sure your stance is stable, around hip-width apart. Maintain a slight bend in your elbows throughout the exercise. This minor flex helps in focusing the tension on your rear deltoids and upper back muscles instead of placing undue strain on your elbow joints. With a stable core, begin by lifting the dumbbells out to your sides, raising them to shoulder height or slightly higher. The movement should be deliberate and controlled. Ensure that your upper back muscles and rear deltoids drive this lifting motion. Slowly lower the dumbbells back to the starting position, keeping control of the movement.

Common Mistakes

Avoid using excessively heavy weights that compromise your form. Proper technique with manageable weight is more beneficial than struggling with a weight that's too heavy. Swinging or using momentum to lift the dumbbells detracts from the effectiveness of the exercise and might lead to injury. The movement should be smooth and controlled. Lifting the dumbbells too high or using a jerking motion can strain your shoulder muscles. Instead, aim for a consistent range of motion, focusing on the muscle contraction.

Breathing

Inhale in the starting position. Exhale as you lift the dumbbells. Inhale again when you return the dumbbells to the starting position. When executed with precision, the Reverse Shoulder Fly with this variation can be an efficient way to improve the rear deltoids' strength and enhance upper back muscle tone.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi