Napra

Reverse Flyes

StrengthBeginner Shoulders Adjustable (incline) benchDumbbell
Reverse Flyes, step 1
1. Lie face down on an incline bench (about 30°), chest on the pad; dumbbells hanging with straight arms.
Reverse Flyes, step 2
2. Raise the dumbbells out to the sides with soft elbows until your arms line up with your shoulders; squeeze your shoulder blades. Lower slowly.

How to do it

  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  4. The arms should be elevated until they are parallel to the floor.
  5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

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