Bent Over Reverse Fly

Upper BackBack
Written By David Song

BANDED BENT OVER REVERSE FLY

This is a strengthening exercise to target the scapular retractors. Step on a band and bend over at the hips until your hands are at knee height. Keep the spine in neutral and the knees lightly bent. Grab both ends of the band with your hands and pull it by spreading the arms apart while keeping the elbows slightly bent. Focus on squeezing the shoulders blades back as if to squeeze a pencil between them. Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper trapezius.

Muscles Involved:

  • Rhomboids

  • Trapezius

Related Conditions:

  • Rounded Shoulders / Postural Exercise

  • Upper Cross Syndrome

  • Rhomboid Strain

  • Strength Training

  • Scapular Dyskinesis / Dyskinesia

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David Song
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