Dumbbell Reverse Fly
Overview
This exercise focuses on your upper back muscles, the rhomboids and rear delt muscles. Rhomboid muscles extend from the base of your neck to your shoulder blade.
Your deltoid muscle starts at the front in the crook of your armpit, wrapping over your shoulder to the back of your armpit, and down your arm to just above your bicep, forming a triangle, or delta, shape.
Instructions
To begin, lay down flat on the bench. It doesn’t have to be inclined, as long as it takes you off the floor.
After you grabs your dumbbells, they don’t have to be too big, spread your arms a little bit. They shouldn’t be straight down.
Exhale as you lift your arms all the way out to the side. Inhale again as you bring your arms down, but not all the way down. Don’t rest between reps.
Tips
Some people think a heavier weight will work your muscles more, but that’s a common mistake with a reverse fly.
All that will do is make you bend your elbows. 5 to 10 pounds is all you need.
At this weight, I think you should be able to do three to five sets of 10 reps each.
I hope this clears up the proper way to do a reverse fly. Thanks for watching!
