What is Reverse Flyes with External Rotation? Reverse flyes with external rotation is a compound exercise that targets the muscles of the upper back, shoulders, and rotator cuff. This exercise helps improve shoulder stability and strength, making it beneficial for overall upper body function and posture.
Tutorial
- Starting Position:
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Stand with your feet hip-width apart, holding a pair of dumbbells in each hand. - Hinge at the hips to bring your torso close to parallel with the floor.
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Keep your back flat, and engage your core for stability. 2. Movement: - With a slight bend in your elbows, raise the dumbbells out to the sides while externally rotating your shoulders.
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Imagine squeezing your shoulder blades together at the top of the movement. - Slowly lower the dumbbells back to the starting position with control. 3. Repetitions: - Aim for 3 sets of 12-15 repetitions.
Common Mistakes
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Rounding the back: Keep your back flat and core engaged throughout the exercise to avoid strain on your lower back.
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Using momentum: Focus on using controlled movements rather than swinging the weights to ensure proper muscle engagement. - Lifting too heavy: Choose a weight that allows you to maintain proper form throughout the exercise.
Tips for Better Results
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Focus on squeezing your shoulder blades together at the top of the movement to maximize activation of the upper back muscles.
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Engage your core muscles to stabilize your body and prevent overarching of the lower back. - Perform the exercise in front of a mirror to check and correct your form.
Muscles Worked
- Primary Muscles: - Posterior deltoids (rear shoulders) - Rhomboids - Trapezius - Secondary Muscles: - Rotator cuff muscles - Lateral deltoids (side shoulders) - Erector spinae (lower back)