Reverse Flying to the bird is a classic move! Usually we use dumbbells, resistance bands, cable machines and fixed machines as resistance to perform reverse flyes!

The reverse fly movement is mainly used to exercise our shoulder-level abductor muscles: the upper and lower trapezius muscles, rhomboids, rear deltoid muscles, etc.!

Compared with the pectoral muscles on the front side of the body, the front triangle, and the size of the muscles on our upper and lower back will be ignored. Over time, it will cause an imbalance between the front and the back, especially for those who already have round shoulders and chest. For those who sit, it is more urgent to exercise the upper back muscles

Reverse fly is a simple and easy to learn movement, but there are many techniques when doing the movement. The shoulders that were introduced before are opened to the top. We should pay attention to clamping the shoulder blades together, so that our middle back muscles can be better contracted! And today we are going to introduce to you another technique that will help you contract your back muscles

Reverse fly: external rotation of the shoulders!

Most of the traditional reverse flyes are performed with an opposite grip. In order to better squeeze the back muscles, you can try slightly external rotation of the shoulders to perform the movement!

The action demonstration is as follows:

During the concentric phase (raising the dumbbell), externally rotate the shoulders!

External shoulder rotation can help you move your shoulder blades down and backPull, this will help you squeeze the upper back muscles at the top of the movement

You can try it with your bare hands:

Stand straight with your palms Face forward and try to internally rotate your shoulders. You will notice that your shoulder blades are moving outward and outward. Slowly form a hunchback posture with your chest in your arms

On the other hand, turn your palms forward and try to do external shoulder rotation. At this time, your shoulder blades will move backward and downward (chest up and back). This position is more beneficial for back muscle contraction!