1. Go in Reverse
Strengthen shoulders with reverse flies to raise your training intensity. This is an advanced move that should use proper form with light weight before increasing the weight. The lift should be felt in the lateral muscles and back part of the shoulder, or deltoid. Use light weight to warm up. Stand with your feet together and bend forward at the waist to a full ninety degree angle. Keep the back straight. Pick a focal point a few feet ahead of you on the floor and do not let the head drop down. Bend the knees slightly. Bring the weights together in the front with the palms facing inward. Keep the arms almost straight throughout the movement. Lift the weights up to the height of your shoulders. Lower back down slowly without losing control of the weights. Keep the stomach muscles tight. The rest of the body should not move at all and there should be no jerky movement to avoid injury to the back.
2. Strike Up the Band
Do reverse flies for shoulders using resistance bands. Attach the bands at an anchor level with your stomach. Bend at the waist slightly and bend the knees. Keep this stationary position throughout the movement. Grasp the handles of the bands with the palms facing inward. Pull the bands as far backward as possible. Keep the arms straight. Hold for a few seconds and return to the starting position.
3. Bench Warmer
Use a bench for reverse flies. Set the weights down on both sides of the bench. Lay face down with the head over the top. Flex the buttocks and stomach muscles to keep the body rigid. Keep the arms straight and lift the weights off the floor until they are level with the body. Hold for one second and lower down slowly to the starting position. Use a lighter weight until you have perfected the form.
4. Reverse Flies For Every Sport
Reverse flies work well to strengthen the shoulders for a variety of sports. Swimmers need strength in the rear shoulder and upper back to maintain endurance. Basketball and soccer players use the strength in the rear deltoid to throw from overhead long distances with speed. Bodybuilders use strong shoulders to support most pulling and pressing lifts for the upper body. Strong shoulders prevent relying on the back to move the weight and thus prevent injury.
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