What Is a Reverse Fly?
A reverse fly is an exercise in which the arms move from the front of the body to the rear, or from the ground up to each side. This exercise works the rear deltoid area and is also called the rear lateral raise. It can be performed standing up with the body bent forward, leaning on a bench, or while seated. Variations can be performed with dumbbells, cables, or on a peck deck machine.
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Muscles Exercised
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The reverse fly works the posterior head of the deltoid as well as the rhomboid and lower trapezius muscles. The rear deltoid is the smallest of the three deltoid heads. It is used in pulling and lifting objects off the floor. This muscle does not require a lot of stimulation because it is so small, but devoting a few sets to it during a shoulder or back routine can help round out the shoulders.
The rhomboid muscle lies between the shoulder blades. Reverse flyes can stimulate and stretch this muscle to build upper back strength. This helps to stablize the shoulder and prevent injuries.
With Dumbbells
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The reverse fly with dumbbells can be done while standing or seated. Start with a light weight and do three to four sets of eight to 12 repetitions. Do not go heavy on this exercise. Focus on a strict and smooth motion.
Standing reverse fly: With feet about shoulder-width apart, bend forward and grab the two dumbbells. Lift them up about 8 to 10 inches off the floor. Keep your back straight and shift the majority of your body weight to your legs and buttocks. Take a deep breath, then exhale while slowly lifting both dumbbells outward and up until they are level with your shoulders. Inhale as you lower the weight. Allow the weights to touch at the bottom, then repeat for the recommended number of repetitions.
Seated reverse fly: Sit on the edge of a bench and brace both of yor feet on the ground, then lean forward, keeping your back straight. Do not hunch over. Reach around both of your thighs and grab the dumbbells, then lift them out to your sides. The bench takes some pressure off of your back and legs.
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With The Peck Deck Machine
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There are several types of peck deck machines. This exercise can best be performed on one with handles, not pads. Facing the vertical pad with your chest braced against it, grab the handles and pull them backward. Take the weight back and get a good stretch, then bring it forward.
Most peck deck machines have both horizontal and vertical handles. Varying the two grips will work the rear deltoids from different angles.
With Cable Machine
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The reverse fly can be performed several ways on a cable machine. From the lower level, you can do one-arm reverse flyes. The motion is the same as with the dumbbells. Start out with a light weight and pull the weight in an outward motion. Repeat with the other arm. From the higher level, you can cross the cables in front of you and pull back in a downward motion.
On An Incline Bench
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Sit on an incline bench, facing the opposite direction you would normally sit. Lean against the bench and lift the weights up and to each side. The motion and breathing are the same as in all of the other exercises. The incline bench allows you to better isolate your rear deltoid head.
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References
Resources
- Photo Credit Bodybuilding Times; 2009.
