This exercise strengthens and develops the upper back.

reverse fly1

Equipment: reverse fly machine, dumbbells, bench, stability ball

Major muscles used: posterior deltoid, infraspinatus, teres minor trapizius III, rhomboids


Position: Begin with arms down and palms facing each other. Spine, neck and wrists are in neutral. Elbows are slightly flexed. If using dumbbells, slightly hinge at the hip until your torso is almost parallel to the floor. Slightly bend at knees and keep feet shoulder width apart. Abdominals are contracted.

Movement: This exercise requires little to no weight and movement should be slow and controlled. Without moving your torso, exhale and move (bent) elbows back slightly beyond the shoulder and squeeze shoulder blades together. Your arms should be straight out and in line with your body.

Common Errors:
– too much weight is used leading to shoulder injury
– neck is not kept in neutral. Avoid looking up, down or sideways
– shoulders elevate

Would you like more Reverse Fly information or progression advice? Please leave a comment…