The reverse fly exercise works on shoulder and arm abduction and adduction, which is moving your arms away from and toward the center of your body, respectively. It strengthens your back and shoulder muscles, including your rhomboids, rotator cuffs, deltoids and trapezius. Performing this exercise in a standing position works on hip and spine stability as you maintain your posture and move. It can help you improve your posture to avoid hunching your back and shoulders.
Standing Reverse Dumbbell Fly
This exercise works on torso and hip stability as you lift weights out to your sides. Stand with your legs about hip-width apart, and hold a 15-lb. dumbbell in each hand by your sides. Bend your torso forward at your waist to about 30 degrees from the upright position and bend your legs slightly. Extend your arms below your torso with your hands facing each other. Exhale and raise your arms out to your sides with your arms slightly bent and your hands facing down. Squeeze your back for one second, and lower your arms back to the starting position. Perform two sets of eight to 10 reps.
Machine Reverse Fly
Doing reverse flies on a machine allows you to lift a heavier resistance to increase muscle definition and size in your back and shoulders. Sit on the fly machine with your chest and abs pressed against the seat and with your feet flat on the ground. Grab each handle of the machine with each hand, exhale and pull them out to your sides with your arms slightly bent. Squeeze your shoulder blades together for one second and reverse the movement pattern slowly. Perform three sets of eight to 10 reps.
Ball Reverse Fly
Put your abs and hip on top of a firm stability ball with your legs together and your toes on the ground. Keep your chest off the ball and extend your arms below your chest, holding a 10-lb. dumbbell in each hand. Tighten your buttocks, exhale and raise your arms out to your sides without sticking your neck forward. Squeeze your shoulder blades together and lower your arms down to the starting position. Perform three sets of eight to 10 reps.
Expert Insight
Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform pushing exercises to counterbalance the reverse fly movement pattern. These exercises include the chest fly, pushups and the dumbbell chest press.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
Member Comments