Reverse Fly

Upper BackShoulderPosture
Written By David Song

REVERSE FLY

This is a strengthening exercise for the mid and upper back muscles. Keep a slight bend in the knees and hinge forwards at the hips with a neutral spine until your hands are roughly at knee height. Keep a light and soft bend in the elbows and raise the weights out beside you. While lifting the weight, engage your mid back muscles by squeezing the shoulder blades together. Complete while using minimal to no momentum.

Muscles Involved:

  • Rhomboids

  • Trapezius

  • Posterior Deltoid

Related Conditions:

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Upper Cross Syndrome

  • Strength and Conditioning

Related Exercises

Featured
Incline Bench Scapular Row
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Incline Bench Scapular Row
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Bench Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
Bench Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
Thoracic Extension, Thoracic Flexibility, Thoracic Spine, Thoracic Stretch
External Rotation Press
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
External Rotation Press
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Shoulder Stability, Shoulder Strengthening, Shoulder, Shoulder External Rotation, Shoulder External Rotator, Posterior Deltoid, Rhomboid, Levator Scapulae, Trapezius
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Thoracic CARS
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Thoracic CARS
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Thoracic Spine, Thoracic Extension, Thoracic Flexion, Thoracic Mobility, Thoracic Rotation
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Segmental Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Segmental Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Thoracic Mobility, Thoracic Spine, Thoracic Flexion
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
David Song
Previous

Bent Over W Raise
Next

Landmine Shoulder Press