The dumbbell fly (also called reverse fly) is an exercise designed to work several key upper body muscle groups. This exercise strengthens and develops the three groups of deltoid muscles in the shoulders and the upper back.
If you've got posture issues - the reverse dumbbell fly can quickly help to correct poor posture. This isolation exercise targets the back of the body which will help you maintain better posture.
By building these muscles, you can balance the strength in your upper back and shoulders which can protect your shoulders from injury and save you from back problems in the future.
Begin in a standing position with your feet about hip distance apart holding a dumbbell in each hand with your knees slightly bent
Keeping your back straight, lean forward until your torso is at about a 45 degree angle. Bring the weights together in front of you until your arms form a circle (as pictured below).
Raise the weights up to shoulder height, keeping your arms bent at the elbows.
Make sure to let your shoulder and back muscles do the lifting rather than your arms. Bring the weights back down to your starting position.
You only want to pull the dumbbells back to shoulder level. Don't try and extend them up behind your back.
Because you are bent over during this movement, try and use lighter weights than normal so you don't strain your back.
By fully engaging your abs, this exercise will work your core muscles better than many ab exercises.
Dumbbell Fly Benefits
Upper Body Strength. The fly strengthens several upper body muscles that will help you to generate power for other fitness activities. The additional strength in your back and shoulders will assist you with your everyday to-do's like cutting the grass or lifting heavy boxes.
Posture and Flexibility. Poor posture can cause tight muscles which can limit flexibility and range of motion. After a while, you will have difficulty pulling your shoulders straight or lengthening your spine. Including some gentle stretching into your workout routine will help keep your muscles supple so you can maintain proper posture.
Less Risk Of Injury. Whether you are playing a sport, lifting weights or simply doing the laundry, proper posture is essential to preventing injury. Tight, sore muscles and joints are more susceptible to damage and take longer to recover. By maintaining proper posture, you can relieve the pressure on your body and reduce your risk of injury whether you are exercising or just performing everyday tasks.
Compound Exercise. Compound exercises are ones that use multiple muscle groups at the same time. They can help you develop lean and slimming muscle mass while burning extra calories much faster than an isolted exercise that work just one muscle group at a time. The more muscles you work, the more calories you burn.
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