Edward R. Laskowski, M.D.: The reverse fly is an training you can do with dumbbells to concentrate on the muscles in the higher back again. For the duration of a reverse fly, you do the job the rhomboid muscles in your higher back again and shoulder area. Solid higher back again muscles enable balance your shoulder strength and enable safeguard your shoulder from injury.
Nicole L. Campbell: To do a reverse fly with dumbbells, sit with your knees bent and hold a dumbbell in each individual hand. Lean ahead, allowing your arms dangle down up coming to your calves with your elbows slightly bent. Little by little raise the weights right up until your elbows are level with your shoulders. Then slowly lessen the weights to the commencing position. You are going to really feel stress in your shoulders and the muscles throughout your higher back again.
When you happen to be doing the reverse fly, be careful not to arch or hunch your back again. Also be careful not to swing the weights. Instead use your higher back again muscles to management the movement.
For most men and women, one established of 12 to fifteen repetitions is ample.
If you have back again troubles or you happen to be unable to do this training with very good form, you can do the exact same movement when lying on your tummy on a bench.
Try to remember, for very best final results, do not arch or hunch your back again all through the training. Keep your movements smooth and controlled.