The reverse fly is associate in nursing exercise you'll be able to do with dumbbells to focus on the muscles within the higher back. Throughout a reverse fly, you're employed the rhomboid muscles in your higher back and shoulder region. Sturdy higher back muscles facilitate balance your shoulder strength and facilitate shield your shoulder from injury.
Dumbbell Reverse Fly :
Ⓐ To begin, lie on Associate in Nursing incline with the chest and abdomen pressing against the incline bench. Have dumbbells in every hand with the palms facing (neutral grip).
Ⓑ Stretch your arms ahead of you in order that they're perpendicular to the angle of the bench. The legs ought to be stationary by applying pressure with the ball of your toes. this can be the beginning position.
Ⓒ Maintaining the slight bend of the elbows, move the load out Associate in Nursingd far from the opposite (side) in an arc motion whereas eupnoeic.
Tip: try and squeeze your shoulder blades along to urge the most effective results from this exercise.
Ⓓ The arms ought to be raised till they're parallel to the bottom.
Ⓔ Feel the contraction and slowly lower the load backtrack to the beginning position as you inhale.
Ⓕ Repeat for the counseled quantity of repetitions.
For best results of reverse fly with dumbbells exercise:
- Do not arch your back or feeling during the exercise.
- Keep your movements smooth and controlled.