Reverse Fly vs. Lateral Raise

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The reverse fly and the lateral raise are two great exercises that are different in a few key ways. Learn more about the reverse fly versus the lateral raise with help from a certified strength and conditioning specialist in this free video clip.

Part of the Video Series: Weightlifting Tips
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Video Transcript

Hi, this is Delf Enriquez from, and I'm here at Reflex Performance in Pasadena, California to talk to you today about the difference between a lateral raise and a reverse fly. The difference really is very simple, and as I demonstrate it for you right now you'll be able to see what I mean as far as this obvious difference. Now a lateral raise you perform by standing up and reaching, pretend that there are weights in my arms and reaching your arms straight out to the side and then back and you want to make sure that you're doing that with your chest up and with your spine in neutral alignment. So you'll notice as I do this that I'm pulling the weights against gravity and as I'm doing that I'm directly targeting the muscles responsible for performing this specific movement which is your lateral deltoid or the sides of your shoulders. Now a reverse fly is done differently. For the reverse fly you have to bend forward, you bring you arms here, pretend there's weights in my arms again and you'll be lifting your arms out against gravity from this bent forward position. Now doing this then means that you'll be using more of the musculature that's directly opposing gravity which is your upper back. Some people will say rear deltoid, but really all of your upper back muscles you use in performing this movement. So think about it, the muscles that directly work against gravity with the lateral raise versus the reverse fly, that's exactly what makes a difference in terms of why these two work different muscle groups. For these, it's the sides of your shoulders and for this one it is the upper back which is directly against gravity. So that is the to me, obvious difference between lateral raise and reverse fly. I'm at Reflex Performance in Pasadena, California. My name is Delf Enriquez of


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