Reverse Fly on Rings 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Rings
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Fly on Rings is a bodyweight exercise designed to target the shoulders, with secondary emphasis on the traps and upper back. Using rings as the primary equipment, this movement promotes stability, control, and strength in the posterior shoulder muscles. It involves leaning back with a straight body, gripping the rings, and extending the arms outward in a controlled arc, creating a “fly” motion that engages the upper back and traps. The instability of the rings increases the challenge, requiring greater activation of stabilizer muscles to maintain balance. This exercise is ideal for improving posture, enhancing shoulder strength, and developing a well-rounded upper body.
How to Perform
Adjust the rings to chest height or slightly above, ensuring they are securely fastened to provide stability during the exercise.
Sit beneath the rings and grip them with a neutral grip (palms facing each other), keeping your hands shoulder-width apart.
Position your body so that your heels are pressed firmly into the ground and your legs are extended. Engage your core and glutes to lift your hips, creating a straight line from your shoulders to your heels. Your arms should remain extended and perpendicular to your torso.
With a slight bend in your elbows, slowly pull the rings apart in a wide arc, focusing on squeezing your shoulder blades together as you reach the end range of motion. Keep the movement controlled and avoid shrugging your shoulders.
Pause briefly at the top of the movement to maximize muscle engagement, ensuring your back and shoulders remain activated.
Slowly return to the starting position by bringing your arms back to the neutral position in a controlled manner, maintaining tension in your core and avoiding a jerky descent.
Repeat for the desired number of repetitions, maintaining proper form throughout to avoid strain or injury and maximize the benefits of the exercise.
Avoid using momentum or swinging during the movement to maintain tension on the target muscles.
Ensure your shoulders stay down and away from your ears to prevent unnecessary strain on the neck.
Adjust the difficulty by changing the angle of your body: lean more upright for an easier variation or increase the incline by lowering the rings for added challenge.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Adjust the height of the rings to modify the difficulty of the exercise. Lowering the rings will increase the challenge, as it positions your body closer to parallel with the ground, while raising them will make the movement easier.
If bodyweight repetitions feel too simple, progress by elevating your feet on a stable surface to increase resistance or by using additional weight, such as a weighted vest or plate secured to your torso. An alternative is to use a backpack filled with weight, ensuring it’s positioned on the front of your body to avoid overextending your lower back.
For advanced variations, consider incorporating fat grips to challenge grip strength or performing single-arm versions for increased instability. However, prioritize maintaining proper form and movement quality over attempting harder progressions too soon.
Focus on keeping your head aligned with your spine throughout the exercise. Avoid allowing your head to push forward as you pull.
Maintain a neutral ribcage position by avoiding excessive arching of the back or overly lifting the chest. Your goal is to create a straight line from your head to your heels, keeping your core engaged to support this alignment.
Always prioritize mastering the fundamentals before advancing to more challenging variations. Progression should feel controlled and intentional, ensuring safety and effectiveness.
How Not to Perform
Avoid Overarching Your Back: Do not let your lower back sag or excessively arch during the exercise. Keep your core engaged to maintain a straight, stable line from your head to your heels.
Do Not Shrug Your Shoulders: Keep your shoulders down and away from your ears throughout the movement. Shrugging can shift the focus away from the target muscles and increase strain on your neck.
Avoid Locking Out Your Elbows: Keep a slight bend in your elbows to prevent overloading the joints and to maintain tension in the shoulders and upper back.
Don’t Swing or Use Momentum: Perform the exercise in a controlled manner without jerking or swinging your body. This ensures the tension stays on the target muscles and prevents wasted energy.
Don’t Pull the Rings Too Far Back: Avoid bringing the rings too far behind your body. Overextension can stress your shoulder joints and reduce the effectiveness of the movement.
Don’t Let Your Head Jut Forward: Keep your head in line with your spine. Pushing your head forward can strain your neck and disrupt proper alignment.
Avoid Letting Your Ribs Flare: Keep your ribcage neutral. Flaring the ribs often leads to excessive back arching, reducing core stability and shifting focus away from the shoulders.
Don’t Skip Warm-Up: Ensure your shoulders, traps, and upper back are properly warmed up before starting. Cold muscles are more prone to injury.
Do Not Rush the Movement: Slow, deliberate repetitions are more effective and safer. Rushing can compromise form and reduce muscle activation.
Avoid Improper Grip: Use a neutral grip (palms facing each other). Gripping too tightly or improperly can cause tension in your wrists and forearms, detracting from the target muscles.
Don’t Neglect Stability: If you cannot maintain a straight line or proper form, adjust the ring height or body angle for better control. Instability increases the risk of injury and reduces the exercise's effectiveness.
Avoid Overloading Too Soon: Do not add weight or progress to advanced variations if you haven’t mastered the basic movement. Poor form under extra resistance can lead to injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
