The Dumbbell Rotation Reverse Fly exercise is a variation of the reverse fly exercise that targets the muscles of the upper back, shoulders, and arms. It involves adding a rotational movement to the traditional reverse fly, which increases the challenge and intensity of the exercise.
How to perform
To perform the Dumbbell Rotation Reverse Fly, follow these step-by-step instructions:1. Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing inwards towards your body.
2. Bend your knees slightly and hinge at the hips to bring your torso parallel to the ground, keeping your back straight and core engaged.
3. Start with your arms hanging straight down towards the ground, with a slight bend in your elbows.
4. Keeping your arms straight, raise the dumbbells out to the sides in a reverse fly motion, squeezing your shoulder blades together at the top of the movement.
5. As you lift the dumbbells up, rotate your palms to face downward and twist your torso slightly to the right, bringing the left dumbbell slightly towards the right side of your body.
6. Lower the dumbbells back down to the starting position while rotating your palms back to the starting position.
7. Repeat the exercise, this time twisting to the left side with each repetition. Alternate between the right and left twists for the desired number of repetitions.
8. Remember to keep your core engaged and maintain a neutral spine throughout the exercise to prevent strain on your lower back.
9. Perform 3 sets of 12-15 repetitions on each side, resting for 30-60 seconds between sets. Adjust the weight of the dumbbells as needed to challenge yourself while maintaining proper form.
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.