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Reverse Flies - Rear Delts
This Tutorial is for reverse flies - an exercises
for the backside of the shoulders. ( rear delts )
Reverse flies are when you hold your upper body almost horizontal and
lift weights
sideways / backwards up.
You can find more exercises for your shoulder muscles at weight training main.
Technical description: Reverse Flies - Rear Delts
- Stand with your feet shoulder width apart, bend your knees and lean forward.
The angle between upper body and the floor should be approximately 30 degrees, the back has to be straight.
Hold two dumbbells in your hands and let your palms face eachother.
Bend your arms slightly ( during the whole exercise )
- Lift the dumbbells sideways / backwards up until your arms are parallel to the floor.
The more you lift the weight sideways, the better.
Exhale when you lift the weights.
- Then let the weights sink back down until your arms almost reach vertical level and inhale.
Your arms should not reach vertical level, because that's when your delts would lose contraction.
Up motion: appr. 3 seconds
Down motion: appr. 2 seconds
Trainer advice: Reverse Flies - Rear Delts
- You can also do your reverse flies on an incline bench, so that you don't have to care about your back.
Related Instructions: Reverse Flies - Rear Delts
Videos: Reverse Flies - Rear Delts
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