The Dumbbell Reverse Fly is a strength training exercise that targets the muscles of the upper back and shoulders. It involves using dumbbells to perform a pulling motion that mimics the movement of spreading your wings.
How to perform
Step by step instructions for performing the Dumbbell Reverse Fly:1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing towards your body.
2. Hinge at the hips and bend your knees slightly, keeping your back straight and your core engaged.
3. Begin by raising your arms out to the sides, keeping a slight bend in your elbows. Your arms should be parallel to the floor at shoulder height.
4. Squeeze your shoulder blades together as you lift your arms, focusing on using your back muscles to perform the movement.
5. Hold for a second at the top of the movement, then slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of reps, being sure to maintain proper form throughout the exercise.
Tips for performing the Dumbbell Reverse Fly:
- Start with a lighter weight to ensure you are using proper form before increasing the resistance.
- Keep your core engaged and your back straight throughout the exercise to avoid any strain on your lower back.
- Focus on the mind-muscle connection and really squeeze your shoulder blades together at the top of the movement for maximum muscle engagement.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.