Table of Contents:
Great Exercises for Your Back Reverse Fly
Video taken from the channel: mahalodotcom
How To: Dumbbell Bent-Over Raise
Video taken from the channel: ScottHermanFitness
How To Perform Bent Over Reverse Flys Exercise Tutorial
Video taken from the channel: Buff Dudes
Bodybuilding Exercise: Reverse Fly
Video taken from the channel: eHowFitness
How to: Dumbbell Reverse Fly
Video taken from the channel: HybridFitness
How to Build Your Rear Delts (NOT REVERSE FLYS!)
Video taken from the channel: ATHLEAN-X™
How to PROPERLY Dumbbell Rear Delt Fly | Reverse Dumbbell Fly Tutorial
Video taken from the channel: Colossus Fitness
How to Perform the Reverse Fly Benefits. The reverse fly targets the posterior deltoids (rear shoulders), and major upper back muscles including the Step-By-Step Instructions. The reverse fly is shown to be an effective exercise to strengthen the.Dumbbell Reverse Fly.
Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Set your feet shoulder-width apart. Let the dumbbells hang straight.Improve Your Posture and Look Fly Holding a dumbbell in each hand, stand with knees slightly bent.
Keeping your back flat, bend forward at the hip joint. Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades Do three sets of 12 to 15.How to do Reverse Fly: Step 1: Grab a dumbbell in each hand and stand with your feet shoulder width apart.
Step 2: Bend over at the waist and let your arms hand with the dumbbells touching in the middle. Step 3: Keeping your arms straight lift the dumbbells out the side of your body. Step 4: Pinch your shoulder blades together at the top and then lower the dumbbells back down to starting position.To perform REVERSE MACHINE FLY: 1. Set the positioning of the handles as close to the rear of the machine as possible to give you a full range of motion and.How to do Dumbbell Reverse Fly Start the exercise by grabbing a pair of dumbbells (weighing about 20-25 lbs) with a neutral grip and then hinging at your hips so that your torso is parallel to the ground.
Pull the weights toward the ceiling until they are in line with your body.To perform the reverse fly with a neutral grip, the palms of your hands face each other at the start of a concentric movement. To do the exercise with a pronated grip, the palms of your hands face downwards, towards your feet.
How To Do A Reverse Fly How to: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees slightly bent. Hinge forward at.Perform the desired number of reps and then switch hands. Avoid Momentum The reverse fly provides maximum benefit when it’s performed in a slow and controlled full range-of-motion.
Check your ego at the door and don’t attempt to reverse fly 100lbs.How to Do a Reverse Fly A. Stand with feet hip-width apart and knees soft, holding a light dumbbell in each hand by sides. Hinge at the hips with soft knees, a flat back, and neutral neck, leaning torso forward about 45 degrees. Let hands hang directly below shoulders, palms facing in to start.incline reverse fly is a exercise for those with a beginner level of physical fitness and exercise experience.
Watch the incline reverse fly video, learn how to do the incline reverse fly, and then be sure and browse through the incline reverse fly workouts on our workout plans page!Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. Move both your arms back and out to the side, keeping them straight throughout the.The reverse fly is an exercise you can do with dumbbells to target the muscles in the upper back.
During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Strong upper back muscles help balance your shoulder.How to Perform Bent Over Reverse Flys Proper Technique & Form Tutorial Bent Over Reverse Flys are one of the best exercises in your arsenal; you’ve just gotta know how to do it right.
The Reverse Fly is a bodybuilder’s best-kept secret. It’s a move that works major muscle groups in your back and shoulders that are essential to our posture and overall support of our frames. The exercise has many variations, so you can do it just about anywhere: lying on a bench or standing up, with or without weights, at a gym or at home.
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152 comments
Buff Dudes, thanks for the videos. Great video again dudes! You’ve really helped me:D
Is it better to do this or Dumbbell Side Lateral Raise for full body workout?
Thanks for this, I watched this on the gym and it really helped
Can you show the standing version of this workout? Would love to see how that works?
Short, precise and easy understandable demonstration, really awesome.. Tq bro..
I want to know which one of you dudes is stronger. There needs to be a Buff Dudes face off.
You stalking me? I just add these to my program and you put this out
My shoulders or neck part hurt most of the time i do this idk why??
Loving your background music. It confuses my feelings.. But yeah, stay buff, dudes.
i love your videos like this with the muscle marker, you really helped me understand better the anatomy of the muscles and now i am getting serious results thanks to you as an inspiration and a source of knowledge, thanks jeff!! ������
Yep I’ve been doing rear fly’s evidently, thanks for the tip.
Damn, i can do this excersise for reps with 60 pound dumbbells xD i don’t think any natty in the world can beat me lol
My rear delts aren’t growing. I think it because I’m using high weights and not really feeling anything as other muscles come into play…
please help me and provide advice on how to gain muscle on the rear delts.
Aren’t we supposed to straddle the bench when we do one arm rows?
I am just now discovering you but you’re literally the younger version of athlean x!
nice one dudes i was just including this exercise to my shoulder routine and you made it a little more effective.
knowing is half the battle to becoming a BUFF dude!!!
You’re videos are helpful and we appreciate you commenting back to us. Great work dudes.
Very very good. I had never realized this. I guess doing “face pulls” is a good thing, I lucked out doing the right exercise.
Jeff this is BS. I followed your advise for 2 yrs. and got lousy results.When I switched to reverse flys (dumbells,cables or bands) my gains just kept on coming. https://www.youtube.com/watch?v=83l3ym9aHNs&t=23s
Besides the pull downs. But the other exercises look like your using biceps and traps and middle back to much which are larger muscles than the rear delta.
hey guys i am 14 years old and i go to the gym 6 days a week, each session being an hour. i have been doing this routine for 7 months and i have not been building any muscle. Can someone please help me with my problem?
Time for new shoes bro. They look like they stink.
Sweet channel though, it’s my go too.
The drawing is abit wrong, beside the back deltoid you drowe teres major too, the back deltoid is much smaller than it
Jeff: C’mon, I know that you know.. you know yes yes.. BAMMM FACE PULLSSS!
Rear delts were my focus when re-joining gym 3 years ago. Fixing my posture & lower back were #1 goals.
Let’s shoot a video of legs and feet to demonstrate rear fly techniques. Worst camera work ever
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Yep, I’m one of those who’s been doing reverse flies forever! I am looking forward to trying your one dumbbell exercise tomorrow.
Interestingly, I’m just going through the movement including supination but with no weights, and I feel it light up the rear delt, that’s incredible!
I did seated row with the straight bar and only one of my rear delts is sore now? How come, and how to fix
What can i do to get my form right? When i use weights its just feel wrong and idk what to do?
This is great but tell it to my lateral epicondylitis so SUPINATED grip is out of the question.
Maybe pronated will serve better >!>!
Ok, I’m 30 seconds in……is it face pulls?!
6:26 in……..jeez, Geoff didn’t use face pulls.
biz senin gibi 0.5 dumbbell ile calismiyoruz bu egzersiz gercekten zor.
Some people do it gripping the dumbells palms down. Which is better?
Excellent! Certainly thumbs up on this fitness demonstration, too! I am wondering what is wrong with those other 638 fitness people who gave you, and this very valuable, enlightening training video a thumbs down?
I have a hard time doing that dumbbell one where you supinate the shoulder ):
Man, I watched so many of Jeff’s video’s and I can’t possibly remember them all. But Jeff is the king of workout and keeps me motivated to keep on pushing.
is this way better than the machine? I find this way harder as I have to use very light weights
This is a good type of exercise but hurts my shoulder joints. So I do this exercise standing up. Much better
Wow he just OVERWHELMS one with knowledge and new tactics! Informative as it is motivating.
This video had it all:
no shirt
marker
external rotation mentioned
Will latismus dorsi exercises such as rows and pull ups contribute more to rounded shoulder posture because of the lats internal rotation of the humerus?
doing that rear delt exercise what if you use an overhand grip? kind of like a T-Bar row but with a dumbbell. how would that work on the rear delt?
That lat pulldown with the intention to engage the rear delts isn’t effective. It’s awesome for the upper back muscles which are the ones that end up feeling really sore but it’s definitely not the best exercise to target your rear deltoids. Stronger muscles seem to take away the intensity and focus away from the rear deltoids.
I wouldn’t pinch the shoulder blades together. let the shoulder blades move on your rib cage as your doing the reverse fly. it’s better mechanics
Got a question I just started my rear delt workout but I get grinding and poping in the rear and a little in the front my Physical therapist said bring your arm behind your back like that will cause impingement in the infraspinatus tendon is this true all your workouts have activated my muscles but at 37 I got to watch I’d like to keep lifting as long as possible but the stuff they tell me to do I dont get the muscle activation the way they tell me to do exercises
4:52 in another video Jeff says this exercise causes hernia…confused
Thanks Jeff. I was looking forward seeing this video. Big fan. I do like the way you explain the workout ����♂️. Many thanks ������
Jeff wouldn’t your correction of straddling the bench for the one arm row (to minimize likelihood of an inguinal hernia), apply similarly for the rear delt modification of the one arm row, featured near the end of this video?
Well, thanks a lot Jeff. I did this 2:12 and this Guy thought i was a Complete beginner, man!!
I really felt my rear delts tho ����
Too hard. Is there any other exercise as a replacement for this one, somewhere where I can use a backrest?
Should I also feel my lower back after it? Or just my shoulder?
I’m so glad I looked this up because I wasnt focusing on having my shoulder blades!!!
Who knew duke nukem and Thor were friends?? They are the buff dudes
really nice editing style.
I find on my setup the voice audio is really low compared to the background music (and other videos)
Otherwise, the new style is great!
I also like the more.mellow tone… doesnt make me feel like a douchebag going to the gym. Thanks for the tip! Will do this today.
God I fuckin’ love you guys. You guys are a random hidden gem that I found my 1st year of lifting and I’m glad I stuck with you. You guys are like metal(music) in my eyes. You’re very popular, yet no one talks about you., you’re like this underground awesome channel and that’s what I really like about it. I never see anyone mention Buff Dudes in other videos’ comment section. We’re hipsters.
Thank you for helping me improve my form-here come the gains!!!!
We’ve had these for several months and still LOVE them.>>> ur2.pl/1190 So convenient to have so many options in just one set. We also bought the stand and find it to be great quality and super easy to assemble (all the parts are labeled and come on a piece of cardboard best self-assembly directions I’ve ever seen). Weights feel well balanced and sturdy no matter what weight you select. Very happy with this purchase.
i can’t keep my arms traight to the sides and do that motion, it just hurts
this one of my favourite exercise, thanks for showing how to do perfectly
awesome! love trying new plans and appreciate the free download! thanks! #subscribed
That is: Dumbbell Bent-Over Fly (not Raise)
and that is med trap in my eyes, specially when na.grip (instead of pro.grip)
thanks anyway you great
@Javier Pérez Aqui te explican mejor como hacerlo, nunca dejes de hacerlo, siempre incluyelo en tu rutina de hombros pero al final porque es un ejercicio que aunque tengas mucha fuerza jamas le puedes meter tanto peso asi que dejarlo al final siempre es mejor
I love how you buff dudes explain why you do and why we should do any particular excercises you guys present. Again keep up the good work!
These two dudes not only theyre good looking and knowledgeable, theyre also genuinely good guys and humble you don’t find that easily at all nowadays. LOVE me some Hudson, you know it:) but I cant hear you well in this vid:( the sound is slightly low.
I started to follow Jeff’s advices. Now I’m able to do my bench press by lifting the Moon
This channel is soooo underrated guys!! Gotta love those tips!!
Shouldn’t we raise the dumbbels in line with our shoulders but take them further back?
Your pulling back way to much I can see your back contracting
I’ve started experiencing a shoulder impingement on my back days, so I’m wondering if I should rest my shoulder for a little while before attempting this. I mostly feel the impingement when I do pulling motions not so much in pushing motions.
I love your videos they are so detailed…and you’re just dreamy to watch. now if I can get what Ive watched and is in my head to actually happen with my body… that’s a different story.
I have a question, I work four days on 8am to 8pm then off four days. I’ve been working out the four days off hitting all muscle groups two or three different ones a day then nit much on the days I work. I work at a steel mill so I am lifting and getting some exercise in. Is that OK or do I need to change it? Tried lifting after work but couldn’t get to sleep after. Thanks
Doing a shoulder workout and keep coming back to your vids to see proper form. You are a blessing!! Thx for helping me get through my workouts!! ����
These weights are awesome.>>> t.co/o9rjRQACnn The quick adjustment in the weights is so convenient and cuts down on gym equipment taking up space. The only con is that they are pretty long so for people with smaller hands they seem awkwardly big and unsteady but it’s tolerable
Dudes! can you do a tutorial about pistol squat!:)
as always stay safe stay buff!!
Hey @Buff Dudes… Really awesome channel and great contribution. I feel that its time for u guys to start doing some advertisement to garner more subscribers… Ur channel is far better than other channels but do have the required number of subscribers. This is sad. Other channels which are not as good as urs and those people who are money minded have more subscribers than that of urs. For everyone to realize the effectiveness and greatness of ur channel, advertising is required. Its amazing that u guys have decided to keep this free and r not at all money minded. May God bless u guys who are striving relentless for the fitness of others.
This exercise gives me lower back pain during the exercise itself. I tried following all tips and even did it next to a mirror, but still still get lower back pain while doing it. Only cause I can think of is that I have posture issues (excessively kyphotic and lordotic spine curvature), which is probably causing the pain. =/ What are the best alternatives for this exercise?
Are the standing ones better than the seated bent over reverse flys?
Dude, thanks for the video but I think you didn’t cover the whole thing. You should’ve talked about the elbow positioning which I think is very important for this exercise. Most people I see in the gym tend to pull their elbows backwards which shifts most of the work to lats instead of fully concentrating on rear delts. It’s always better to push elbows forward by keeping neck-shoulder-elbow in a direct line. Please also talk about rep ranges for different exercises. I think it’s always better to go 10 or more reps for rear delts to feel the muscle working. I don’t mean to talk big or teach you how to do an exervise, I know that you already know these things; but my suggestion for you is to cover more points. Otherwise, what would be a Buff Dude’s difference, right?
Is there any difference for the muscles if I do that exercise lying on a bench? Because if I do the exercise like in the video I sometimes feel my lower back too much because I mainly do the big basic exercises before. (Deadlifts, Squats, bent over rows)
I bet he loves an ass fist. Dem white boys have much fetishes
AWESOME videos. Just started the 12 week plan after 3 months of aimless workouts, and these tutorials are perfect. Stay awesome dudes!
The dumbell move isnt it same as a bent row movement for the back? Just making sure i do this right for rear delt instead of back/rhomboids.
Does it not cause shoulder injuries when moving the arm behind your body?
How much should I set my weights to start doing this? My weirghts are adjustable to 1kg-17 kg
When Jeff’s next child is born his muscles will be automatically outlined from the womb.
Your hair is much longer in this video than the last one was
I dig it. I’m all about the shoulders and y’all made an excellent rear delts video. Appreciate it.
In the video, the rotation is executed in the wrong direction. It is the wrong direction if your goal is to exercise the rear delt. Am I wrong? Rotate your arms that way and you will notice your shoulders move forward. En este vide, la rotacion es ejecutada en el sentido opuesto al que deberia. Es el sentido opuesto si tu objetivo es ejercitar el deltoides posterior.
Would I be correct in saying that you can these whilst seated?
Thanks scott, you always have the information I’m looking for!
bruh, with this workout only…
My rear delts have grown a lot…
Thanks Athlean-x
What is the difference between rolling shoulders forward vs pinching shoulder blades together for this excercise?
Haven’t tried that thumb thing plus I need to reduce the weight on this. After a few reps, the traps and other muscles take over too.
I just did this without any weight to go through the motions of form. 5 reps, returned to the video and my delts are on fire. Wth.
@Buff Dudes easily best fitness channel, no drama, just great advice and comedy. Always a good time.
Hmmm… here’s a question: why do you have what appears to be a rounded back during this exercise? You are essentially in the same position as a bent over row, and you are supposed to maintain a straight back with retracted scapula during that, so why don’t you also maintain a straight back/retracted scapula during the bent over reverse flys?
You guys have helped me so much with my form and have given me so much knowledge about building muscle. I look forward to seeing a new vid from you guys in my recommendations. Thank you.
this will sound really dumb, but when people say keep your core tight, does that just mean flex your abs
When I pinch my shoulders together, I feel it less in my delts and more in between my shoulder blades. That doesn’t seem right
I always train Rear-delts on my “pull days” as a starter so that I’ll continue hitting them indirectly in my back workout. ��
Sorry brown haired girl but you seemed so condescending while trying to be funny but you sounded like a bit of an ass. So awkward watching this video.
I’ve been doing straight bar rows for a while and now I see why it was worth the pain
Yeah, and by the fourth set, it’s that pinch at the top that gets SO hard!:-)
I’m afraid someone will fuck me in the ass when I do this:(
You should start a series of videos about how to grow hair like yours:D
thanks guys, I’ve been doing that for years without that little twist of the thumbs to the floor at the end, apparently it makes a lot of difference, I just tried it on the spot without weights and it felt a lot better!
if you do the same thing slightly slanted on a bench then you dont have to bend over and add extra stress. Come on!
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Try your best not to use momentum on this exercise, so you can really isolate those rear delts!
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That exercise when doing the lat pull downs is amazing! Can’t wait to try that! Thank you!!
I’ve been following your videos and you’re doing a great job with all of the explanations.
Nice. Back before you started doing that stupid made-up voice.
that moment when there is too much shit you wanna make fun of in this video, that you just say “fuck it, i’ll take the rest of the day to write”.
shoulder (push) day or back (pull) day? got an answer 3:45😀
Please make a video Explaining in Detail how to Gain muscle mass and size (hypertrophy) A lot of people I see are super strong lifting heavy weights for lots of reps but are still skinny or relatively small?
Not sure if you mentioned in the video but how many reps and sets is needed for this? Thank you so much for the video!
Thanks mate�� finally I am able to target my rear delts at home without injury
Pausing at the top where the tension is the highest and cutting the last bit of motion definitely helped more
i just saw a video in wich ben pakulski say that exercise is for delts, there a small diference when you do rear shoulders, wich is you have to let your arms hanging when you do this exercise. i dont want to be a dick but is just something i saw online, but good videos guy, you look good.
I always mess this one up, doesn’t help that I’ve hurt my back before and also am weak in those areas, so I avoid this exercise like the plague
Thanks for all the motivation. I uploaded a 2 year transformation on my channel
Does this work the whole superficial back muscles like the lats, traps, Rhomboids etc? What is the difference bettween this exercise and reverse flys if I may ask?
what is the difference between this execise and dumbbel lateral raise one?
Be careful who is behind you when you do this exercise in the gym ��
My right shoulder muscle started hurting after doing this workout a few times (using 25 lbs weight). It’s possible my form is off, but its a little hard to tell from the video. Is this much more of a back workout than an arm workout? Sorry, I’m a little new to this:P
I realize if he’s only using 15 lbs, I may be going too heavy because I tried to use 15. hmmm.
I think that this tutorials are super-informative. Pure and simple, short and contain what anybody could need.
i HAVE to keep 1 foot in front of the other while doing this lift is that bad? i dont trust my back not to get strained
Why does this tutorial look like an iPhone commercial? xD..towards the end you said the name of the exercise again, and a sentence description, along with the white background..xD
Wouldn’t a motion like when crank a lawn mower, or when you pull back a hammer be more effective???
Pulling your elbow backwards at shoulder level and your fist to your ear level… you get the pull back and the twist… could be done on a seated cable machine, or bent over row with a lighter weight…
This is really helpful. I recently started doing bent over reverse flys after watching your Shoulder Mistakes video, but wasn’t 100% on the form. Thanks for putting this out there!
@Buff Dudes gotta go with “dudes and dudettes” next time. Great vids!
Greetings from Saint Diego. Thanks for all the video’s and tell your Dad thanks for the power rack tutorial.
I tried these and my back felt really sore the next day, even more sore than an actual back day. Should i be feeling it in my back as much? It seems like this excercise definitely targets back as well but im just not sure if i should be feeling sore mostly in that area.Thanks!
What are the main shoulder exercises? Are there only a few you need or do you need all of them?
One day jeff cavalier told Chuck Norris to get out of his seat… Chuck Norris looked up at Jeff and said…. “Yes sir, right away!”
the raising of the dumbbells is being done way to fast, it’s more of a throw then a lift, totally defeating the purpose of doing this exercise. Good speed on the way down.
As a beginner, for me rear delts are prolly the hardest body part to hit. I still feel it too much in the lateral head sometimes or just not at all. I need to do like 25 reps with 7lbs weight to get the same kind of “activation” I get when doing a large muscle group like chest with 6 reps.
… this has a weird “leading up to a porn” vibe going on…
Excuse my ignorance but does the Bent Over Row target the same muscles as this one?
does it matter if its bend over or on a bench? same excersize?
Scott, your videos help me out a lot. You’re keeping me motivated, thanks so much!
I love working out rear delts as much as triceps #newbeginnerthings
I like how you video it from all angles, good job! Can somebody tell me which is safer for back bent-over or normal and why use bent-over instead of normal?
….the buff dude in the blue t-shirt is very alike to the character “chip hazard” from the movie small soldiers….hahaha
Is it me or do they look like they wana tear each other apart. They look like they really hate each other.
Watching this for rear delt, and now I think I’ve been doing lay pulls wrong. Amazing just how much useful stuff Jeff can pack into one video, no time wasted, just pure gold info!
I do isolation work on my rear and side delts on pull day. Iso work on front and side delts on push day.
Much mahalo! Just started working out and couldn’t remember how to do this and I don’t meet up with my trainer again for a week!
“The whole blonde thing”
Looool calling someone stupid and still getting paid.