How you can Carry out the Reverse Fly Techniques, Benefits, Variations

Written by Kenneth Lee 2020-09-29

Table of Contents:

Reverse Fly Variations

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How you can Carry out the Reverse Fly Techniques, Benefits, Variations

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How To Do A PROPER Dumbbell Rear Delt Fly

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The Dumbbell Rear Delt Fly is frequently done incorrectly which largely negates any benefit to be derived from the exercise. In this video, Dr. Jordan Shallow breaks down the proper form for the rear delt fly so that you can maximize your rear shoulder development..
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Bodybuilding Exercise: Reverse Fly

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A fly is an exercise the trains the chest muscles, so a reverse fly is designed to train the upper back muscles, and it is typically more important to train the upper back than the chest. Use light dumbbells to perform the reverse fly exercise with help from a strength and conditioning specialist in this free video on bodybuilding exercises.

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How to: Dumbbell Reverse Fly

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Interested in a customized workout program just for you? Click the link below for information on my online training packages. Send me a message today and let’s discuss how we can work together to help you reach your goals. http://thehybridgym.com/index.php/online-training-packages/.
How to.
Dumbbell Reverse Fly.
-Starting standing up with back straight and shoulders pinched.
-Hinge your hips by pushing your hips back towards the wall.
-slight bend in the elbow.
-raise arms out to the side.
-squeeze at the top.
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Reverse Fly vs. Lateral Raise: Weightlifting Tips

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The reverse fly and the lateral raise are two great exercises that are different in a few key ways. Learn more about the reverse fly versus the lateral raise with help from a certified strength and conditioning specialist in this free video clip..
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Bio: Delf Enriquez is a Certified Strength and Conditioning Specialist, who has played the range of roles available in the fitness industry..
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Series Description: Weightlifting is great for toning, losing weight, losing fat, and has a wide variety of other health-related benefits. Find out more information about the basics of weightlifting with help from a certified strength and conditioning specialist in this free video series.

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How to PROPERLY Dumbbell Rear Delt Fly | Reverse Dumbbell Fly Tutorial

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Official Colossus Fitness Video of How to PROPERLY Dumbbell Rear Delt Fly (Reverse Dumbbell Fly Tutorial).
FAR too many people perform the incline dumbbell rear delt fly incorrectly. In this video, we go over a few common mistakes and talk about how to fix them..
(0:01)Proper Form.
Common Mistakes:
1. (0:44)Doing the movement backward.
2. (1:16)Arms not straight enough.
3. (2:00)Being too upright.
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How to Build Your Rear Delts (NOT REVERSE FLYS!)

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If you are trying to build your rear delts you need to understand how to hit the muscles in the most effective way you can. In this video, I’m going to show you how to use a single exercise and a single dumbbell to build bigger rear delts without doing reverse flys. The issue with the reverse fly exercise for building your rear delts is that it relies on the use of horizontal abduction rather than the more effective horizontal extension motion..
Think of it this way. In order to get a muscle to grow you want to subject it to the maximum amount of contractile force that you can. A muscle that you can get to it’s maximally shortened position is going to be more effectively stimulated than one that resides solely in the mid range of contraction. If you perform dumbbell reverse flys for your rear delts you are never shortening your posterior deltoid as much as it could be..
To get to this point you need to focus more on getting the elbow behind your torso. This is called transverse extension at the glenohumeral joint. Here’s the even better part about this. On shoulder day (or whenever you are training your shoulders), you can incorporate this direct exercise for your rear delts using a very focused contraction and lighter weights to ensure you do this correctly. Beyond that however, you can add additional volume by hitting them again on back day or pull day..
You see, the act of transverse extension can be easily incorporated into your back exercises like the lat pulldown, rows and one arm dumbbell rows. Take your last set of your normal back exercises and lift the elbows and allow them to drift away from your sides to take the focus off of the lats and put it squarely on the rear delts. This additional volume using heavier loads will be a nice compliment to the lighter more direct work that you are doing with the exercise shown in this video..
Speaking of that rear delt exercise, here is the key to performing it correctly. You want to lean against something like the dumbbell rack so that your torso is angled forward without angling too far towards parallel. From here you want to focus on pulling your elbow up and out to the side while simultaneously supinating your forearm. The forearm movement is not meant to engage the bicep but rather to assist in the external rotation of the arm as you raise it up. The posterior deltoid is capable of helping with external rotation of the shoulder and will be maximally activated when you combine the extension with rotation..
Hold the contraction for a brief moment at the top and try not to cramp up. Many who try this movement for the first time will feel an intense muscle cramp because they have never fully been able to get this small muscle to reach such a shortened state. That is ok. Just work on building up your strength in this position and you will see your rear delt growth follow suit..
For a complete workout program that overlooks no muscle and trains your entire body like an athlete, head to http://athleanx.com and get the ATHLEAN-X Training System. There are no unimportant muscles in the body. They are all there for a purpose. In the case of the rear delts, they are providing more than just symmetry to your shoulders as they are key to maintaining the health of your shoulders in the long term..
For more videos on how to build bigger shoulders and get bigger rear delts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Read: How you can Carry out the Hang Clean

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Exhale and raise both arms out to your side, squeezing the shoulder blades together. Keep a soft bend in your elbows as you pull your shoulder blades toward the spine. Inhale as you lower the weight back to start position. Avoid hunching your shoulders up during the movement.How to Make the Reverse Fly Harder.

Decrease stability: Variations like the pterodactyl fly change your center of gravity, making your legs and core work even harder. Slow down the movement: You can do this using dumbbells, but it can be especially effective using resistance bands, which forces you to engages your muscles on the way up and down.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.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.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.Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each othe, with your arms slightly.

The traditional way to perform a dumbbell chest fly is to do the move while lying on your back on a flat or incline bench. There’s also a standing variation. variations, benefits, and safety.Variations: Incline, reverse, rear delt, standing, decline, underhand dumbbell fly Alternative: Incline dumbbell flyes, cable crossover, butterfly The dumbbell fly is a traditional bodybuilding exercise used for isolating the chest muscles, promoting growth in the pecs.For beginners, 20-30 seconds will be sufficient, as you get stronger perform the exercise for a minute.

Do three sets three-four times a week. You will notice the first visible results after a couple of weeks. You should perform properly if you fail, it is better to stop the exercise otherwise, you do not gain any benefits of it. Tips.The reverse fly can be performed when sitting, standing or even lying face down on a weight bench.

When lying face down and using dumbbells, a person holds a dumbbell in each hand. With your elbows slightly bent, slowly lift the weights to where the hands reach shoulder level or a.Seated Bent-Over On An Incline Bench This is another rear-delt raise variation that reduces momentum. Here, you lie on a moderately inclined bench and perform the same motion as above. Brace your feet to stabilize your body.

How to Do Reverse Crunches The starting position: lie down on the floor in a traditional crunch position, your feet bent at your knees and hands under your head or extend them at your sides; Press your lower back into the floor and lift your feet off of the ground. Keep your knees together, bent at 90-degree angles.How to do Resistance Band Reverse Fly: Step 1: Place a band around a stationery post, such as a squat rack.

Step 2: Grab the bands by the handles. Stand back so that the tension in the band rises. Step 3: Extend your arms straight in front of you. Your feet should be placed about shoulder width apart.In this article, we will be discussing the chest fly.

We’ll be covering several variations such as Low to Mid Cable Flys, Neutral Grip Cable Flys, Pronated Grip Cable Flys, and 1 Arm Cable Flys. We’ll also compare the Standing Chest Fly and Seated Chest Fly. Finally, we will discuss the role of Pectoris Major and Pectoris Minor in Cable Flys.

“The fly is great because it’s a nice chest opener and teaches scapular retraction,” says Joey Thurman, fitness and nutrition expert and author of 365 Health and Fitness Hacks That Could Save Your Life.ICYDK, scapular retraction basically means the ability to pinch your shoulder blades together-an action that’s super important for combating poor posture from sitting hunched over a desk or cell.

List of related literature:

One trick that works to the advantage of the flapping wing is that it can catch its own wake as it reverses, allowing the wing to gain an added lift with almost no energy cost.
from Princeton Companion to Applied Mathematics by Nicholas J. Higham, Mark R. Dennis, et. al. Princeton University Press, 2015
Replicate these fundamentals as you set up to increase your chances of a fluid, effortless, repeatable swing.
from The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind by Peter Wayne Shambhala, 2013
A tutorial on each of these tricks is beyond the scope of this book.
from Golden Retrievers For Dummies by Nona K. Bauer Wiley, 2020
A partner co-operative practice can be used to improve the overhead drop shot in combination with the underarm lift technique.
from Play Practice: Engaging and Developing Skilled Players from Beginner to Elite by Alan G. Launder, Wendy Piltz Human Kinetics, 2013
Perform five repetitions of this move from each wing.
from Basketball: Steps to Success by Hal Wissel Human Kinetics, Incorporated, 2011
There are innumerable ways to workon your technique, depending on the specific skill you’re training for.
from Performance Rock Climbing by Dale Goddard, Udo Neumann Stackpole Books, 1993
There are thousands of variations and combinations of the five techniques described.
from Managing Construction Contracts: Operational Controls for Commercial Risks by Robert D. Gilbreath Wiley, 1992
Tying the wing and hackle in this unconventional sideways manner ensures that no hackle fibers block the eye of the fly and that the body of the fly is smooth and continuous.
from The Orvis Fly-Tying Guide by Tom Rosenbauer Lyons Press, 2019
There are hundreds of different ways to perform every key movement in this book using the progression principles that I will teach you: loading, stability, body angle, tempo, range of motion, complexity, and metabolic demand.
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight by BJ Gaddour Rodale Books, 2014
Variation 1: From the four-legged position (Step 1), gently turn your head on an exhalation and look at your left hip, as you simultaneously move your hip toward your head.
from Meditation For Dummies® by Stephan Bodian, Dean Ornish Wiley, 2011

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Burn Fat and make Power With Plyometrics

84 comments

Nalmelhala 2020-09-30 - 00:06

What can i do to get my form right? When i use weights its just feel wrong and idk what to do?

Gavige 2020-09-30 - 10:47

This video had it all:
no shirt
marker
external rotation mentioned

Bealore 2020-10-01 - 20:48

You should learn a lot from Unflexal if you’d like to know how to training good and be more wholesome.

Zulkishakar 2020-10-03 - 10:14

shoulder (push) day or back (pull) day? got an answer 3:45😀

Kelemeena 2020-10-03 - 14:01

I did seated row with the straight bar and only one of my rear delts is sore now? How come, and how to fix

Niladwyn 2020-10-04 - 21:22

Thanks mate�� finally I am able to target my rear delts at home without injury

Goltisho 2020-10-05 - 18:46

Aren’t we supposed to straddle the bench when we do one arm rows?

Tetilar 2020-10-06 - 14:56

I have a hard time doing that dumbbell one where you supinate the shoulder ):

Starweaver 2020-10-08 - 01:02

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.

Aralmaran 2020-10-09 - 05:35

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.

Forceforge 2020-10-10 - 20:33

Short, precise and easy understandable demonstration, really awesome.. Tq bro..

Adorathris 2020-10-11 - 19:09

wooow,, very useful informative and scientific video,, keep up the great work bro,, thump up and love, thanks alot

Malas 2020-10-13 - 00:58

Does it not cause shoulder injuries when moving the arm behind your body?

Gravelcaster 2020-10-13 - 08:27

This is great but tell it to my lateral epicondylitis so SUPINATED grip is out of the question.
Maybe pronated will serve better >!>!

Burne 2020-10-14 - 23:18

bruh, with this workout only…
My rear delts have grown a lot…
Thanks Athlean-x

Dagda 2020-10-16 - 08:13

Wow he just OVERWHELMS one with knowledge and new tactics! Informative as it is motivating.

Grarn 2020-10-16 - 23:58

4:52 in another video Jeff says this exercise causes hernia…confused

Kezel 2020-10-17 - 20:27

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!! ��

JoJorn 2020-10-18 - 18:13

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.

Malorne 2020-10-19 - 11:35

Leaning loads and was really enjoying until the girly weight comment.

Windshade 2020-10-20 - 14:55

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

Balladodar 2020-10-22 - 16:42

Can you show the standing version of this workout? Would love to see how that works?

Tauran 2020-10-23 - 13:20

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…

Oghmantrius 2020-10-24 - 22:02

Loved the tutorial, could’ve done without the “girly weight” comment. I feel like there are enough strong women to warrant a discontinued use of these terms. Thanks.

Sinfire 2020-10-25 - 06:11

I was curious if i don’t have an incline bench like this, is there any way to get proper form with dumbbells or bands without the bench? I’d really love to apply at least the principles to that.

Oghmantrius 2020-10-27 - 01:05

I’ve been doing straight bar rows for a while and now I see why it was worth the pain

Fegar 2020-10-28 - 01:52

Powell Raises are my favorite rear delt exercise. Different strength curves

Douzahn 2020-10-28 - 22:26

The drawing is abit wrong, beside the back deltoid you drowe teres major too, the back deltoid is much smaller than it

Mightwarden 2020-10-30 - 07:47

Ok, I’m 30 seconds in……is it face pulls?!

6:26 in……..jeez, Geoff didn’t use face pulls.

Zulkilrajas 2020-10-30 - 18:31

Have been doing these for the last 3 months and it’s the best variation I’ve ever done.
My overhead press feels very stable when I do a couple of sets of MuscleDoc flyes before my OP.

Bloodbinder 2020-10-31 - 07:00

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.

Arinadar 2020-11-01 - 08:51

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!”

Buriswyn 2020-11-03 - 13:09

I always train Rear-delts on my “pull days” as a starter so that I’ll continue hitting them indirectly in my back workout. ��

Manarius 2020-11-03 - 22:58

I started to follow Jeff’s advices. Now I’m able to do my bench press by lifting the Moon

Jolbine 2020-11-05 - 03:00

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.

Metaxe 2020-11-06 - 00:19

I like that he truly knows the anatomy and articulates it well.

Bragal 2020-11-07 - 12:02

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Gavinragamand 2020-11-08 - 05:54

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 ��

Morlurdin 2020-11-08 - 23:18

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.

Malaris 2020-11-10 - 08:52

Jeff: C’mon, I know that you know.. you know yes yes.. BAMMM FACE PULLSSS!

Bandibandis 2020-11-11 - 23:04

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?

Saithigamand 2020-11-12 - 11:21

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?

Tausho 2020-11-14 - 05:12

Rear delts were my focus when re-joining gym 3 years ago. Fixing my posture & lower back were #1 goals.

Delardin 2020-11-15 - 05:08

Yep I’ve been doing rear fly’s evidently, thanks for the tip.

Gavinrarne 2020-11-15 - 12:10

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?

Nishura 2020-11-16 - 06:07

Thanks for this, I watched this on the gym and it really helped

Dojar 2020-11-18 - 00:05

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!

Tygralbine 2020-11-19 - 01:30

Girly weight, really? I HATE when ppl referring low weights or strength to something negative and use the terms of “girly”. Stop using women in negative meaning.

Rexfire 2020-11-20 - 06:41

You stalking me? I just add these to my program and you put this out

Stoneterror 2020-11-21 - 00:10

Thanks Delf! Straightforward explanation that I was looking for.

Gabei 2020-11-21 - 18:08

Too hard. Is there any other exercise as a replacement for this one, somewhere where I can use a backrest?

Zulkigore 2020-11-23 - 22:24

I dig it. I’m all about the shoulders and y’all made an excellent rear delts video. Appreciate it.

Kegar 2020-11-24 - 10:47

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

Duramar 2020-11-25 - 13:41

The “Pec deck” machine is so popular and can easily be done wrong. Thank you for breaking down the upper back muscles and demonstrating proper form to engage the rear deltoids.

Whiteworker 2020-11-26 - 08:06

biz senin gibi 0.5 dumbbell ile calismiyoruz bu egzersiz gercekten zor.

Gagami 2020-11-27 - 00:20

Yeah, and by the fourth set, it’s that pinch at the top that gets SO hard!:-)

Gravelwind 2020-11-28 - 03:03

yes I agree cant even believe it. we must kill the bad fat and belly first to get the 6 pack. btw!but ye One of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly. if you are serious go for it now bit.ly/18gHA4U?=tnqym

Thorgariel 2020-11-29 - 04:20

Bro his head is comically small. My head is too big. Good info though!

Balladodora 2020-11-29 - 17:16

I’ve noticed, keeping a straight arm vs a bent arm on a kickback will activate the rear delt more. Like the opposite of a front raise.

Rainbreaker 2020-12-01 - 13:34

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

Vular 2020-12-03 - 12:31

i can’t keep my arms traight to the sides and do that motion, it just hurts

Munilv 2020-12-04 - 15:22

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.

Kulakelv 2020-12-04 - 23:28

is there anything better than a obscenely well-read beefcake?

Kanara 2020-12-05 - 09:35

Very very good. I had never realized this. I guess doing “face pulls” is a good thing, I lucked out doing the right exercise.

Modilas 2020-12-07 - 02:33

What a massive waste of time. 2:15 is the actual video these people need to shut up.

Dalajurus 2020-12-08 - 14:15

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?

Damath 2020-12-09 - 06:48

I do isolation work on my rear and side delts on pull day. Iso work on front and side delts on push day.

Budred 2020-12-10 - 06:56

When Jeff’s next child is born his muscles will be automatically outlined from the womb.

Tygralbine 2020-12-11 - 15:15

Thanks Jeff. I was looking forward seeing this video. Big fan. I do like the way you explain the workout ��‍♂️. Many thanks ��

Thorga 2020-12-12 - 23:56

I been training for 2 years and always doing it wrong.. this is the best excercise…thank you guys

Shakalrajas 2020-12-13 - 12:40

Holy cow my form has been off on many exercises for a while now…..THANK YOU SO MUCH FOR THESE VIDEOS

Truthsmasher 2020-12-13 - 19:32

I’m beginning to suspect that this guy is on anabolic steroids.

Centriath 2020-12-15 - 18:13

I’m so glad I looked this up because I wasnt focusing on having my shoulder blades!!!

Kill 2020-12-17 - 06:00

Saw a lot of upper back activation in that workout.. Just sayin

Darkscar 2020-12-17 - 16:56

That exercise when doing the lat pull downs is amazing! Can’t wait to try that! Thank you!!

Anayargas 2020-12-19 - 01:01

I have never seen it done or explained that way before. This is great. Thanks for sharing guys.

Gawyn 2020-12-20 - 12:59

girly weights? really? call it baby weights or whatever… but lighter dumbbells has got nothing to do with being “girly”

Babor 2020-12-21 - 00:26

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!

Nalmeath 2020-12-22 - 17:20

THANK YOU so much. I was really looking for a proper explanation on how to do rear delt flies and now I get the concept.

Shakanos 2020-12-23 - 04:17

WOW!! This Guy is awesome You should do more videos with him.. I just learnt so much in 5 minutes its crazy. Thank You

Faezilkree 2020-12-23 - 19:20

Love this! Learned something new! I would have focused on keeping shoulders back. Thank you!

Opisida 2020-12-24 - 14:00

I am thankful for these videos. Now I know why I haven’t been getting the results I want. & that 90% of the exercises I’ve been doing are worthless.

Thetadar 2020-12-25 - 11:34

Great read delt isolation advice! And shows how to do it correctly!

Mnehelm 2020-12-27 - 20:22

Awesome tips and explanations. I’m subscribing and following the Muscle Doc for sure.

How you can Carry out the Reverse Fly Techniques, Benefits, Variations

Reverse Fly Variations

How To Do A PROPER Dumbbell Rear Delt Fly

Bodybuilding Exercise: Reverse Fly

How to: Dumbbell Reverse Fly

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