You know in The Notebook when Rachel McAdams runs along the beach saying she’s a bird while flapping her arms? Yeah, that’s kind of how it feels whenever you do a reverse fly exercise. But this move is so much more than an homage to the classic rom, it’s a fantastic way to tone and strengthen your back. Specifically, “reverse flys work the muscles on the back of the shoulders called deltoids,” says celebrity fitness trainer and “Revenge Body” star Lacey Stone. “They also work the upper and middle back, mainly the rhomboids and traps.”
But to really reap the benefits of this upper body move, you need to do it correctly.
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 the hips and let your arms hang straight down from your shoulders, palms facing your body. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That’s one rep.
Sets/reps for results: 12 reps for 3 sets
Form tips: “When you’re lifting the dumbbells, you should be focused on squeezing your shoulder blades together,” says Stone. “Also, be sure to keep your chest open to the ground which will ensure you use you upper back and deltoids to lift the dumbbells.” It’s also important to think about your arms: “Lead with your arms, make sure your elbows are slightly bent, and don’t go past shoulder height when you lift the dumbbells,” she says. And don’t forget about those abs! Keep them engaged so you don’t put too much pressure on your lower back or neck.
Benefits Of Reverse Fly
As mentioned, reverse flys are primo for toning your upper back and the backs of your shoulders. Why is that important? For starters, it will help improve your posture, says Stone. So if you sit at your desk all day long slouched over a computer, you may want to add reverse flys to your arsenal, stat.
Doing this exercise can also help you reduce the risk of shoulder injury, since you’re building up supporting muscles. Plus, it can help reduce neck and shoulder pain.
Try this complete upper body workout that helped one woman majorly transform her arms:
Make Reverse Fly Part Of Your Workout
Due to their awesome back and shoulder benefits, Stone recommends adding this exercise to your routine at least once a week. It fits seamlessly into an upper-body day, or back-specific workout.
You can also try different variations—like alternating, which will help up the challenge for your core muscles.
However you decide to add reverse flys into your routine, get ready for a stronger upper back and better posture in your future. Boom!
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