Reverse Fly Variations
Video taken from the channel: Movement Lab Training Studio
How To Do A PROPER Dumbbell Rear Delt Fly
Video taken from the channel: Mind Pump TV
Bodybuilding Exercise: Reverse Fly
Video taken from the channel: eHowFitness
How to: Dumbbell Reverse Fly
Video taken from the channel: HybridFitness
Reverse Fly vs. Lateral Raise: Weightlifting Tips
Video taken from the channel: eHowFitness
How to PROPERLY Dumbbell Rear Delt Fly | Reverse Dumbbell Fly Tutorial
Video taken from the channel: Colossus Fitness
How to Build Your Rear Delts (NOT REVERSE FLYS!)
Video taken from the channel: ATHLEAN-X™
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:
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from Meditation For Dummies® |
84 comments
What can i do to get my form right? When i use weights its just feel wrong and idk what to do?
This video had it all:
no shirt
marker
external rotation mentioned
You should learn a lot from Unflexal if you’d like to know how to training good and be more wholesome.
shoulder (push) day or back (pull) day? got an answer 3:45😀
I did seated row with the straight bar and only one of my rear delts is sore now? How come, and how to fix
Thanks mate finally I am able to target my rear delts at home without injury
Aren’t we supposed to straddle the bench when we do one arm rows?
I have a hard time doing that dumbbell one where you supinate the shoulder ):
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.
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.
Short, precise and easy understandable demonstration, really awesome.. Tq bro..
wooow,, very useful informative and scientific video,, keep up the great work bro,, thump up and love, thanks alot
Does it not cause shoulder injuries when moving the arm behind your body?
This is great but tell it to my lateral epicondylitis so SUPINATED grip is out of the question.
Maybe pronated will serve better >!>!
bruh, with this workout only…
My rear delts have grown a lot…
Thanks Athlean-x
Wow he just OVERWHELMS one with knowledge and new tactics! Informative as it is motivating.
4:52 in another video Jeff says this exercise causes hernia…confused
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!!
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.
Leaning loads and was really enjoying until the girly weight comment.
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
Can you show the standing version of this workout? Would love to see how that works?
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…
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.
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.
I’ve been doing straight bar rows for a while and now I see why it was worth the pain
Powell Raises are my favorite rear delt exercise. Different strength curves
The drawing is abit wrong, beside the back deltoid you drowe teres major too, the back deltoid is much smaller than it
Ok, I’m 30 seconds in……is it face pulls?!
6:26 in……..jeez, Geoff didn’t use face pulls.
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.
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.
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!”
I always train Rear-delts on my “pull days” as a starter so that I’ll continue hitting them indirectly in my back workout.
I started to follow Jeff’s advices. Now I’m able to do my bench press by lifting the Moon
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.
I like that he truly knows the anatomy and articulates it well.
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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
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.
Jeff: C’mon, I know that you know.. you know yes yes.. BAMMM FACE PULLSSS!
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?
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?
Rear delts were my focus when re-joining gym 3 years ago. Fixing my posture & lower back were #1 goals.
Yep I’ve been doing rear fly’s evidently, thanks for the tip.
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?
Thanks for this, I watched this on the gym and it really helped
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!
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.
You stalking me? I just add these to my program and you put this out
Thanks Delf! Straightforward explanation that I was looking for.
Too hard. Is there any other exercise as a replacement for this one, somewhere where I can use a backrest?
I dig it. I’m all about the shoulders and y’all made an excellent rear delts video. Appreciate it.
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
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.
biz senin gibi 0.5 dumbbell ile calismiyoruz bu egzersiz gercekten zor.
Yeah, and by the fourth set, it’s that pinch at the top that gets SO hard!:-)
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
Bro his head is comically small. My head is too big. Good info though!
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.
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
i can’t keep my arms traight to the sides and do that motion, it just hurts
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.
is there anything better than a obscenely well-read beefcake?
Very very good. I had never realized this. I guess doing “face pulls” is a good thing, I lucked out doing the right exercise.
What a massive waste of time. 2:15 is the actual video these people need to shut up.
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 do isolation work on my rear and side delts on pull day. Iso work on front and side delts on push day.
When Jeff’s next child is born his muscles will be automatically outlined from the womb.
Thanks Jeff. I was looking forward seeing this video. Big fan. I do like the way you explain the workout ♂️. Many thanks
I been training for 2 years and always doing it wrong.. this is the best excercise…thank you guys
Holy cow my form has been off on many exercises for a while now…..THANK YOU SO MUCH FOR THESE VIDEOS
I’m beginning to suspect that this guy is on anabolic steroids.
I’m so glad I looked this up because I wasnt focusing on having my shoulder blades!!!
Saw a lot of upper back activation in that workout.. Just sayin
That exercise when doing the lat pull downs is amazing! Can’t wait to try that! Thank you!!
I have never seen it done or explained that way before. This is great. Thanks for sharing guys.
girly weights? really? call it baby weights or whatever… but lighter dumbbells has got nothing to do with being “girly”
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!
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.
WOW!! This Guy is awesome You should do more videos with him.. I just learnt so much in 5 minutes its crazy. Thank You
Love this! Learned something new! I would have focused on keeping shoulders back. Thank you!
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.
Great read delt isolation advice! And shows how to do it correctly!
Awesome tips and explanations. I’m subscribing and following the Muscle Doc for sure.