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Reverse Fly, Prone

 
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Classification
Type basic
Mechanics isolated
Direction pull
Equipment 2 dumbbells
Additional Equipment flat bench
x Rate Reverse Fly, Prone
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Grasp dumbbells and lie prone on flat bench. With arm flexed hold dumbbell under bench, just above floor.

Execution

Move dummbells upward to sides by flexing back and shoulder blades. Keep arms slightly flexed. Return and repeat.

Variations / Comments

Keep head and chest on bench.

Dumbbell Reverse Fly, Prone Starting Position Starting Position
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Dumbbell Reverse Fly, Prone Ending Position Ending Position

Muscles

Target Deltoid, Posterior
Synergist Rhomboids | Infraspinatus | Trapezius, Middle | Trapezius, Lower | Deltoid, Lateral
Stabilizers Triceps Brachii | Wrist Extensors
Dumbbell Reverse Fly, Prone Muscles Front
Front
Dumbbell Reverse Fly, Prone Muscles Rear
Rear
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