How to Do Bent Over Reverse Fly Properly

If you are looking for an exercise that can work the backs of your shoulders, look no further. The bent over reverse fly is one of your best options.

The bent over reverse fly is a resistance exercise that will work your rare shoulders and major muscles of your upper back. Since the only equipment you need is a pair of dumbbells, this exercise can be done both at home and at the gym.

HOW TO DO BENT OVER REVERSE FLY PROPERLY

Stand with your feet at shoulder width apart and hold two dumbbells at your sides.

Press your hips back in a hinge motion and bring your chest forward and almost parallel to the floor. With your palms facing each other, allow the weights to hang straight down while maintaining a tight core, straight back and slight knee bend.

On an exhale, raise both arms out to your side. While keeping a soft bend in your elbows, squeeze your shoulder blades together as you pull them towards the spine.

Lower the weights back to the start position as you inhale. Avoid hunching your shoulders and keep your chin tucked to maintain a neutral spine throughout the exercise.

BENT OVER REVERSE FLY TIPS

If you are a beginner, you may need to practice this exercise without the weights first, then move on and grab light weights and when you are fully ready, try the full movement. As you get stronger add more weight gradually.

If you have pre-existing issues with your shoulders or back, consider talking to your doctor first before performing this exercise.

If you experience any pain while doing this exercise, stop immediately. You can later consider other exercises that can work the same muscles.

When it comes to weight training in general, body position, form and function are key and therefore require more attention. As such, performing any resistance exercise improperly can increase your risk of injuries. This includes the bent over reverse fly.

WHAT MUSCLES DOES BENT OVER REVERSE FLY WORK?

The bent over reverse fly, also known as rear delt raise or simply the reverse fly is a weight training exercise that targets your upper back muscles and shoulder muscles, particularly the posterior deltoids or rare deltoids on the backsides of your rear shoulder.

With proper form, this exercise can also activate your triceps, rhomboids, infraspinatus muscle and other scapular muscles that are found around your shoulder blades.

Additionally, this exercise will also work your trapezius and lower back muscles.

BENEFITS OF THE BENT OVER REVERSE FLY

As mentioned earlier, the bent over reverse fly targets your rear shoulders and upper back muscles. Strengthening these muscles will help to improve poor body posture, promote an upright stance and improve general body balance.

If you are the type who spends a lot of time slouched over a computer or cell phone or drive a lot, this constant head-forward position can cause your rear shoulder and back muscles to lengthen and your chest muscles to tighten up. You can use this exercise to correct this.

Also, research has shown that the bent over reverse fly can help in reducing pain in the mentioned areas and increase their range of motion.

Performing this exercise can also improve your functional fitness. How? Walking and sitting in the right posture will not only lead to a healthier spine but also boost your self-confidence.

ALTERNATIVES TO BENT OVER REVERSE FLY

Fully developed rounded shoulders make the few things that are considered stunning in a great body. Most people, however, find it hard to achieve them because they are only able to build on their front and side delts but their rear delts keep letting them down.

The bent over reverse fly is a common exercise to help in working this part of the body. However, it is far from being the only one as there are numerous alternatives to make sure your rear delts don’t let you down.

LYING SUPINE CABLE CROSSOVERS

The lying supine cable crossover is a cable exercise that will isolate your rear delts and place more emphasis on the front part of the movement where you are strongest. As the name suggests, it uses a cable crossover machine and a bench.

In order to keep maximum tension on the rear delts, consider coming back only 80% of the way with the cable during the exercise.

BENT OVER ONE ARM CABLE REAR DELT RAISE

This alternative is a great unilateral exercise that will enable you to isolate your rear delts and allow for a complete range of motion and uses the cable pulley machine.

If you want to perform this exercise with proper control and form, consider using a lightweight. Additionally, perform a scapular retraction in the end position.

REVERSE BUTTERFLY

This exercise uses the pec dec machine to provide you with a strict rear delt movement that isolates and activates for maximum intensity.

In order to do it effectively, keep your lower back pulled in and elbows up throughout the movement.

BAND REAR DELT FLY

The band rear delt fly is an excellent resistance band alternative to bent over reverse fly. It will allow you to isolate and target the posterior deltoid muscle.

Be keen not to lift your torso up as you perform the exercise- your only movement should be through the shoulder joint.

HORIZONTAL PULL APART

The horizontal pull apart is an exercise that will activate all the three heads of the deltoids through their full range of motion.

While performing it, remember to maintain a neutral spine position throughout with straight arms, keeping tight your core muscles.

COMMON BENT OVER REVERSE FLY MISTAKES TO AVOID

Avoiding the following mistakes will enable you to perform the exercise effectively.

Avoid rounding your back during this exercise as this can place too much stress on your lumbar spine.

Don’t use momentum when swinging the weights as this could render the exercise ineffective.

Avoid ego lifting as this could place too much unnecessary stress on your muscles.

TAKE AWAY

With a number of alternatives, you have no excuse not to incorporate the bent over reverse fly exercise into your routine.

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