Incline Reverse Flye with External Rotation
a.k.a. Rear Delt Flyes
Differentiation: Mechanics
This variation of a Shoulder Rotation is unique. Here is how: you lay on your chest on an incline angle. This angle puts your body in position to target all three deltoid heads. You rotate your hands 90 degrees as you move the dumbbells. This movement engages and strengthens your trapezius | as well as your rear deltoids.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench to a 30-degree angle.
3) Obtain two dumbbells.
4) Grasp a dumbbell in each hand.
5) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.
6) Allow your arms to hang down loosely.
7) Straddle the seat with your legs.
8) Keep your body weight on your toes.
9) Extend so your arms and torso form a 90-degree angle - with your palms facing downward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you bend your elbows slightly,
3) Then twist your hand
4) ...as you arc the dumbbells outward and away from your body
5) ...until the dumbbells reach an airplane-like position.
6) When fully extended, your arms should be on the same plane as your shoulders.
7) Hold this position for a count of two seconds.
8) Then, inhale as you bring your hands together, while twisting your hands
9) ...until the dumbbells touch end-to-end.
10) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent or straight during the reverse fly to properly concentrate the effort in your rear delts.
Keep your arms at shoulder height to achieve a proper angle.
Your arms should be parallel to the floor when fully extended.
Do not swing your arms.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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