- Erector Spinae
- Hamstrings
- Upper and lower Trapezius
- Rhomboids
- Psoas Major
- Rear Deltoids
Exercises working similar muscle groups
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Reverse Flys
Reverse Flys strengthen the rear shoulder muscles, the scapula (shoulder blade) retractors and the erector spinae of the back. Rear flys are a good exercise to incorporate with presses or push ups. Rear Flys target similar muscle groups to Bent Over Rows but due to the lighter weights being used there will be less pressure on the lower back. Keeping the lower back in a neutral position is required as with rows and deadlifts.
If you find you have difficulty positioning the body for this movement go back and learn the pelvic tilt movement and practice on supermans, prone cobra extensions and hamstring curls to build sufficient strength
Exercise Technique Tips - Reverse Flys
Ensure lower back remains in neutral position
Raise Weights on a perpendicular plane to the upper body, rather then directly up
Control the lowering phase of the movement
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Weight recommendations for 15 repetition Reverse Flys (kg's)
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