Dumbbell Exercises: Reverse Fly

The reverse fly is a great exercise that incorporate the use of dumbbells to increase muscular strength and tone. For best results, use a spotter when first attempting this exercise in order to ensure proper form, and prevent possible injury.

Benefits of the Reverse Fly

The reverse fly is a great dumbbell exercise that is effective in helping to strengthen and tone the muscles of the upper back and rear shoulders. Increasing muscle mass in this area not only helps to make everyday tasks much simpler, but also can be effective in helping to achieve weight loss goals. Any increase in muscle mass will result in a subsequent increase in the rate of your metabolism. Finally, an increase in your metabolic rate will provide a faster calorie burn, thereby preventing weight gain and promoting weight loss or maintenance.

Guide to Performing the Reverse Fly

The reverse fly is a moderately difficult exercise that requires proper form and technique in order to produce optimal results. To perform this exercise, start by holding a dumbbell in each hand with your arms relaxed and by your sides. Make sure your feet are providing your body with a steady base on which to perform the exercise. They should be spread a few feet apart in order to provide the greatest degree of stability. Carefully bend from the waist, allowing your chest to point towards the ground. Let your arms fall towards the ground. Now that you are positioned properly, you can begin to perform the exercise. Slowly take some deep breaths. During exhalation, raise your arms from the ground up to the sides, until they are at shoulder height at the sides of your body. At the same time, squeeze your shoulder blades together as much as possible. Next, during inhalation, relax your arms, and bring them back to their starting position. Do at least two sets of ten repetitions of the reverse fly in order to see the best results.

How to Prevent Injury While Performing the Reverse Fly

As discussed above, this is a moderately challenging exercise. If it is not performed properly, it can cause major injury and pain. In order to ensure that you are following correct form and technique, you may want to ask a friend to spot you during the performance of this exercise. As it becomes more and more familiar, you can feel free to perform it on an individual basis.

Making the Reverse Fly More Challenging

If you have mastered the basics of this exercise, and are interested in increasing the intensity, you may want to try performing the exercise while standing on a bosu. A bosu is a piece of exercise equipment that provides an unstable working surface, thus making exercises performed upon them much more challenging. Adding a bosu to your workout is sure to bring the intensity up a notch.


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