Shoulders
Reverse Flyes
Build strong, resilient shoulders and improve your posture by isolating the rear deltoids with controlled movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip.
Hinge forward at the hips until your torso is nearly parallel to the floor, keeping a slight bend in your knees and a flat back.
Let the weights hang directly beneath your shoulders with your elbows slightly bent and palms facing each other.
Exhale and raise the dumbbells out to the sides in a wide arc until your elbows are level with your shoulders.
Squeeze your shoulder blades together at the top of the movement for one second.
Lower the weights back to the starting position under slow, deliberate control to maintain muscle tension.
Keep your neck neutral by looking at a point on the floor a few feet in front of you throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the weights to complete the repetition.
- Rounded lower back during the hinge position which increases injury risk.
- Shrugging the shoulders toward the ears and over-engaging the upper traps.
- Bending the elbows too much, turning the movement into a row.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.