Reverse Fly With External Rotation 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Reverse Fly With External Rotation" is a shoulder-focused exercise that primarily targets the deltoids, especially the rear delts, while also engaging the upper back and traps as secondary muscles. This movement involves holding a dumbbell in each hand while in a bent-over position, then performing a reverse fly by lifting the weights outward with a slight bend in the elbows, followed by an external rotation of the shoulders to further activate the rotator cuff muscles. This combination of actions strengthens the shoulders and upper back, promoting better posture and shoulder stability. The exercise requires proper form and controlled movement to avoid strain and maximize its benefits.
How to Perform
Begin by setting yourself up on an incline bench, lying face down with a dumbbell in each hand placed on the floor directly in front of you, palms facing toward the ground.
Engage your core and slowly raise your arms outward, bringing them to shoulder height while keeping your elbows slightly bent. This motion should mimic the action of a typical fly, but with a focus on control and form.
At the peak of the movement, hold your arms parallel to the ground for a brief moment, ensuring your shoulder blades are retracted and you feel a contraction in your rear deltoids and upper back.
Gradually reverse the motion, lowering the dumbbells back to the starting position in a controlled manner, maintaining steady breathing.
Perform the exercise for the desired number of repetitions, focusing on the smoothness of each rep to maximize the engagement of the target muscles and avoid any jerky or abrupt movements that could strain the shoulders.
★ 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
Keep your core engaged throughout the movement to support your lower back and maintain good posture.
Focus on controlling the weights during both the lifting and lowering phases to maximize muscle activation.
Avoid using momentum or swinging your arms; slow, deliberate movements will enhance the effectiveness of the exercise.
Ensure a slight bend in your elbows to reduce strain on the joints and focus the work on the shoulders and upper back.
Don’t let your shoulders shrug during the motion—keep them relaxed to activate the traps properly.
Perform the external rotation with precision, ensuring the arms rotate fully for optimal engagement of the rotator cuff.
Keep your head neutral and aligned with your spine to avoid strain on the neck.
Use a weight that allows you to complete the exercise with good form—too heavy a weight may compromise your technique.
Focus on squeezing your shoulder blades together at the top of the movement to fully engage the upper back.
Breathe steadily—inhale as you lower the weights and exhale as you lift to maintain rhythm and stability.
How Not to Perform
Don’t use excessive weight: Avoid using weights that are too heavy, as this can lead to poor form and increase the risk of injury. Choose a weight that allows you to maintain control throughout the movement.
Avoid using momentum: Do not jerk or swing your arms to lift the dumbbells. Swinging the weights can cause strain on the shoulders and reduce the effectiveness of the exercise by relying on momentum instead of muscle activation.
Do not allow your shoulders to shrug: Ensure that your shoulders stay down and away from your ears throughout the movement. Shrugging your shoulders can place unnecessary stress on the traps and neck muscles instead of focusing on the rear delts and upper back.
Don’t straighten your arms completely: Do not lock your elbows during the lift. Keep a slight bend in your elbows to prevent joint strain and focus the tension on the muscles you are targeting.
Avoid arching your back excessively: Don’t arch your lower back as you lift the weights. Keep your core tight and your spine neutral to protect your lower back and maintain stability during the exercise.
Don’t rotate your wrists excessively: Avoid twisting your wrists too much during the external rotation phase. The rotation should come primarily from the shoulders, not the wrists, to avoid strain on the forearms and wrists.
Don’t rush through the reps: Avoid performing the exercise too quickly. Fast, uncontrolled movements can compromise form and lead to injury. Perform each rep slowly and with control, especially when lowering the dumbbells.
Don’t neglect breathing: Avoid holding your breath during the exercise. Inhale as you lower the weights and exhale as you lift to maintain proper oxygen flow and stability.
Do not let your arms go too far behind you: Avoid letting your arms extend too far past the body during the reverse fly, as this can overstretch the shoulder joint and lead to injury. Keep your arms at shoulder height for the most effective muscle engagement.
Don’t neglect shoulder blade retraction: Ensure that you squeeze your shoulder blades together at the top of the movement. Not doing so reduces the engagement of the upper back and traps, limiting the effectiveness of the exercise.
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.
