Reverse flys

Stability & Strength

This is an instructional video to correctly demonstrate Reverse flys.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This is a good exercise for strength or endurance of the middle & lower trapezius, rhomboids, posterior deltoid and the rotator cuff
Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
With your feet together, bend the knees and lean forwards at your hips. You should have a straight back posture and you want to get as close to parallel with your body to the floor. This position needs to be maintained throughout
Next let your arms hang forwards so that your hands point to the floor.
No Raise arms out to the side to shoulder height, keeping elbows straight and squeezing your shoulder blades together and slightly downwards and then return to the start position
Choose a resistance that is high for strengthening and is low for endurance.
Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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