Reverse Flight

Reverse fly is an excellent exercise to strengthen the **shoulders**, **upper back** and **deltoids**. This exercise is especially good for improving posture and balancing the muscle groups in the back, which can help reduce the risk of back pain and improve overall upper body strength.

Correct Form and Technique

To perform a correct reverse fly, it is important to ensure that your posture is stable and that you use the correct movements. Here is a step-by-step guide:

  1. Starting position:
  2. The movement: Bend slightly at the hips and keep the back straight. Slowly extend your arms out to the sides so that your elbows are slightly bent and your hands reach shoulder height.
  3. Using the muscles: Focus on using your shoulder muscles to pull your arms outward while maintaining a stable core. Avoid rounding your back or swinging the weights.
  4. Breathing: Exhale as you raise your arms up and in as you slowly lower them back to the starting position.
  5. End position: When your arms are at the level of your shoulders, stop briefly and hold the tension in the muscles for a second before slowly lowering the weights back to the starting position.

Common Errors

Although reverse fly is a simple exercise, there are some common mistakes that people often make:

  • Round back:
  • Using momentum:
  • Unfair Weight:

Modifications and Variations

If you are new to the exercise or need to make it easier, try the following modifications:

  • Modification for beginners:
  • Variation with cables:

Representations and Sets

For this exercise, aim for 3-4 sets of 12-15 repetitions per set, depending on your strength and experience. Make sure to keep a controlled pace throughout the sets and focus on engaging the muscles in the shoulders and back.

Breathing Technique

It is important to breathe correctly during the exercise to avoid tension in the body and ensure that you get the most out of the exercise. Exhale as you extend your arms out to the sides and inhale as you return to the starting position.

Visual Cues and Angles

To maximize the effect of the reverse fly, it is useful to view the exercise from different angles. Here are a few helpful visual cues:

  • Side angle:
  • Front angle:
  • Overhead angle:

Videos of Reverse Fly

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