Bent-Over Reverse Flyes

Introduction

Bent-Over Reverse Flyes are a highly effective isolation exercise targeting the posterior deltoids, rhomboids, and the upper trapezius muscles. This movement is essential for developing a balanced and well-rounded shoulder profile, as it specifically focuses on the often neglected rear portion of the deltoid muscle. By incorporating Bent-Over Reverse Flyes into your training regimen, you can enhance shoulder stability, improve posture, and reduce the risk of shoulder injuries. This exercise is particularly beneficial for individuals looking to correct muscle imbalances caused by overemphasis on pressing movements, making it a staple in any comprehensive hypertrophy-focused workout program.

Execution

How to Perform Bent-Over Reverse Flyes

Setup

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
• Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the floor. Keep your back straight and core engaged.
• Allow your arms to hang down naturally from your shoulders, with a slight bend in your elbows.

Execution

• Inhale and brace your core.
• Exhale as you lift the dumbbells out to the sides, maintaining a slight bend in your elbows. Focus on squeezing your shoulder blades together as you lift.
• Continue to raise the dumbbells until your arms are in line with your shoulders, forming a "T" shape with your body.
• Pause briefly at the top of the movement, ensuring you feel the contraction in your upper back and rear deltoids.

Finishing

• Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.
• Repeat for the desired number of repetitions.
• Once you have completed your set, carefully stand up straight by reversing the hip hinge, keeping your back straight and core engaged.