Reverse Fly: how to do it | Athletic Station

How to perform it

Sit on the machine with your chest supported or torso stable, keeping your spine upright and your feet firmly on the floor.
Hold the handles in front of your body with your arms extended or slightly bent.
Keep your abs engaged and your shoulders stabilized before beginning the movement.
Open your arms out to the sides in a controlled motion, leading with the rear shoulders.
Avoid shrugging your shoulders or using torso momentum during the exercise.
Open to a comfortable range of motion and bring your shoulder blades closer together at the end of the movement.
Slowly return to the starting position while maintaining muscular tension and control of the load.
Exhale as you open your arms and inhale as you return.

What you should feel

Greater activation of the rear shoulders and upper-back muscles. The contraction should remain controlled in the back of the upper body, without pain in the shoulders, neck, or lower back.

Groups mentioned in the description

Back Shoulders

Exercise questions

How do you perform Reverse Fly?

Sit on the machine with your chest supported or torso stable, keeping your spine upright and your feet firmly on the floor. Hold the handles in front of your body with your arms extended or slightly bent. Keep your abs engaged and your shoulders stabilized before beginning the movement. Open your arms out to the sides in a controlled motion, leading with the rear shoulders. Avoid shrugging your shoulders or using torso momentum during the exercise. Open to a comfortable range of motion and bring your shoulder blades closer together at the end of the movement. Slowly return to the starting position while maintaining muscular tension and control of the load. Exhale as you open your arms and inhale as you return.

What does Reverse Fly work?

Opening and closing movement of the arms to work the shoulders and upper back through a controlled range of motion.

What should you feel during Reverse Fly?

Greater activation of the rear shoulders and upper-back muscles. The contraction should remain controlled in the back of the upper body, without pain in the shoulders, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.