💪 Reverse Fly
Hinge forward, let arms hang, then raise them out to the sides squeezing your shoulder blades together. Great for posture.
Upper BodyBeginnerNone3 × 12
How to do the Reverse Fly
- Hinge forward at the hips, back flat, knees softly bent
- Let arms hang straight down, palms facing each other
- With a slight bend in the elbows, raise arms out to the sides
- Squeeze shoulder blades together at the top
- Lower with control
Form tips
- Maintain the hinged torso position — don't stand up mid-rep
- Arms move in the scapular plane (slightly forward of straight sideways)
- No momentum or swinging
- Aim for symmetrical arm height
Muscles worked
Rear Deltoids, Rhomboids, Middle Trapezius
When to be cautious
- Acute shoulder pain
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