Classification
Type | basic |
Mechanics | isolated |
Direction | pull |
Equipment | 2 dumbbells |
Additional Equipment | flat bench |
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 Dumbbell Reverse Fly, Prone Starting Position](/data/exercisefiles/62/862.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Reverse Fly, Prone | Ending Position Dumbbell Reverse Fly, Prone Ending Position](/data/exercisefiles/63/863.jpg)
Muscles
Target | Deltoid, Posterior |
Synergist | Rhomboids | Infraspinatus | Trapezius, Middle | Trapezius, Lower | Deltoid, Lateral |
Stabilizers | Triceps Brachii | Wrist Extensors |
![Dumbbell Reverse Fly, Prone | Muscles Front Dumbbell Reverse Fly, Prone Muscles Front](/data/musclemaps/89/489.jpg)
Front
![Dumbbell Reverse Fly, Prone | Muscles Rear Dumbbell Reverse Fly, Prone Muscles Rear](/data/musclemaps/90/490.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)