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 90-degree angle. Keep your back straight. Pick a focal point a few feet ahead of you on the floor and do not let your head drop. Bend the knees slightly. Bring the weights together in the front with your palms facing inward. Keep the arms almost straight throughout the movement. Lift the weights up to the top 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 avoid jerky movements that may injure your back.
2. Strike Up the Band
Do reverse flies with resistance bands. Attach the bands to an anchor that is level with your stomach. Bend at the waist slightly and bend your knees. Keep this stationary position throughout the movement. Grasp the handles of the bands with the palms facing inward. Pull the bands as far back 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 your head over the top. Flex the buttocks and stomach muscles to keep your body rigid. Keep the arms straight and lift the weights off the floor until they are level with your body. Hold for one second, and then lower the weights 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 overhand with speed over long distances. Bodybuilders use strong shoulders to support most pulling and pressing lifts for the upper body. If your shoulders are strong, you won't rely on your back to move the weight and you'll avoid injury.
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