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Reverse Flyes With External Rotation

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull
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9.2

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Excellent

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Reverse Flyes With External Rotation Images

Reverse Flyes With External Rotation
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Reverse Flyes With External Rotation
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Reverse Flyes With External Rotation Guide

Main Muscle: Shoulders

  1. To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
  2. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
  4. As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  5. The arms should be elevated until they are level with the head.
  6. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  7. Repeat for the recommended amount of repetitions.



Alternative Exercises For Reverse Flyes With External Rotation

No alternative exercises found. Know of one? Tell us in the tips section below.

Top 5 Rated Shoulders Exercises

  1. Clean and Jerk
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of people found this review helpful

rodrist

Review: Reverse Flyes With External Rotation

Exercise Rating
9/10

Mar 26, 2011 12:18 PM: Good Isolation

rodrist BodyStats
Height:
5 '8" (1.73m)
Weight:
165 lbs
Down 8.8 lbs
Bodyfat:
18.0 %
More Body Stats


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