#Reverse Fly Variations

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#Reverse Fly Variations Reel by @justinjfit (verified account) - Most people are wasting time on rear delts without realizing it. Here's how these 3 reverse fly variations stack up - and why some hit way harder tha
23.8K
JU
@justinjfit
Most people are wasting time on rear delts without realizing it. Here’s how these 3 reverse fly variations stack up — and why some hit way harder than others: 1️⃣ Seated Reverse Fly (Palms Down): 3/10 Looks good on paper… but in practice, this setup limits rear delt tension. Keeping your palms down can shift the focus to your traps and rhomboids. 2️⃣ Incline Reverse Fly (Neutral Grip): 7/10 Better setup — neutral grip improves scapular alignment, and lying on an incline bench reduces cheating. But the resistance curve is weak towards the bottom of the movement, meaning rear delts don’t stay challenged through the full range. 3️⃣ Cable Reverse Fly (Neutral Grip): 9/10 Top-tier rear delt tension. Cables provide consistent resistance, better match the rear delt’s strength curve, and allow for a more direct line of pull. Now go build some boulder shoulders 🔥 DM me COACHING to discuss working either me 1:1 🤝 #fitness #exercisetips #gymtips #musclebuildingtips #onlinefitnesscoach #gains #sciencebasedtraining
#Reverse Fly Variations Reel by @jazz.fitness_ (verified account) - Dumbbell reverse fly never feeling quite right?!🫣 🧷SAVE this one to try later! Let's try a better variation instead! It's easy to butcher the bent
53.1K
JA
@jazz.fitness_
Dumbbell reverse fly never feeling quite right?!🫣 🧷SAVE this one to try later! Let’s try a better variation instead! It’s easy to butcher the bent-over variation, as a lot of people do, so introducing the bench takes away all the effort of maintaining the hinged position and lets you fully focus on what’s happening at the shoulders. You can think of these like a really wide row. 
With a slight bend in the arm and driving those elbows out wide and up to the ceiling. Thinking of the shoulders like a hinge joint. Hopefully this way you’ll feel a bit less like you’re flapping around and a bit more like you’re hitting those rear delts! Let’s train together 👉 @growwithjazz - 1:1 Training & Nutrition Coaching - Group Training Programme - 10-Week Glute Specialisation Programme #reardeltfly #reversefly #gymtutorial #exercisetutorial #exercisetechnique
#Reverse Fly Variations Reel by @meesh.life - 🤓 FORM CHECK: BENT OVER REVERSE FLY This is great exercise that targets the back and rear delts. Let's break it down. 🤓 Getting Into Position: Wi
1.2K
ME
@meesh.life
🤓 FORM CHECK: BENT OVER REVERSE FLY This is great exercise that targets the back and rear delts. Let’s break it down. 🤓 Getting Into Position: With the appropriate weight, start with feet hip width or closer (depends on dumbbell size and what’s more comfortable) and send those hips back like you would in a RDL. This will help prevent you from leaning too far forward which can potentially cause you to fall over. Keep core tight and circle those shoulders back and down. Dumbbells should be slightly out front, which will help you bring the dumbbells BACK and not up like a side raise. 🤓 When flying: Keep your core engaged, hips back, and shoulders down away from the ears. As you bring those dumbbells back, focus on squeezing the muscles in between those shoulder blades and not on top. Keep the movement controlled the entire time. Hope these tips help you nail the Reverse Fly and help you continue making those strength gains. 😁 HAPPY 😅 SWEATING #MeeshMovement #backworkouts #backdayworkout #backexercise #reversefly #formcheck #bentoverreversefly #fixyourform #upperbodystrength #upperbody #compoundexercises #formtips #exercisetips #workouttips
#Reverse Fly Variations Reel by @bodyfitness_gym_bf - 💪 Reverse Cable Fly - 3 Variations to Isolate Rear Delts! 🔥 1. High to Low Reverse Fly - Emphasizes rear delts with a downward angle 2. Mid-Level R
124.8K
BO
@bodyfitness_gym_bf
💪 Reverse Cable Fly – 3 Variations to Isolate Rear Delts! 🔥 1. High to Low Reverse Fly – Emphasizes rear delts with a downward angle 2. Mid-Level Reverse Fly – Classic form for balanced rear delt activation 3. Low to High Reverse Fly – Adds trap and upper back engagement 🎯 Adjust the angle, isolate the rear delts, and build that 3D shoulder look! #ReverseCableFly #RearDelts #3DShoulders #shoulderday
#Reverse Fly Variations Reel by @jimnettlesofficial (verified account) - 🔥 Reverse Fly Variations: Cables, SkiErg, & Bands 🔥 Today I mixed things up and experimented with reverse flys across three different tools-cable m
5.5K
JI
@jimnettlesofficial
🔥 Reverse Fly Variations: Cables, SkiErg, & Bands 🔥 Today I mixed things up and experimented with reverse flys across three different tools—cable machine, SkiErg, and resistance bands—each offering a unique feel but all focused on building a stronger upper back and rear delts. ⸻ 💥 Why Reverse Flys? ✔ Targets Rear Delts & Upper Back – Crucial for shoulder balance, posture, and injury prevention ✔ Improves Posture – Strengthens the muscles that fight slouching and forward-shoulder posture ✔ Enhances Shoulder Stability – Great accessory movement for anyone who lifts or plays sports ⸻ 🔥 Reverse Fly Variations I Tried: 1️⃣ Cable Reverse Flys ✅ Constant tension throughout the movement ✅ Super adjustable—easy to dial in the exact angle for your shoulder mechanics ✅ Clean, controlled reps for pure isolation 2️⃣ SkiErg Reverse Flys ✅ Totally unconventional—but super effective ✅ The vertical resistance gives a different tension curve ✅ Great for combining conditioning with posterior chain activation 3️⃣ Resistance Band Reverse Flys ✅ Easy to set up anywhere ✅ The variable resistance makes it harder as you pull—great for a burnout set ✅ Perfect for home or travel workouts ⸻ 🎥 Check the reel to see all 3 variations in action. Whether you’re using cables, bands, or even a SkiErg—form and control are key. ⸻ 💡 Pro Tips: ✔ Keep a slight bend in the elbows—don’t turn it into a row ✔ Focus on pulling with your rear delts, not your traps ✔ Keep tension at the end of each rep with a short squeeze and hold ⸻ 💬 Ever tried reverse flys on a SkiErg or with bands? Which variation challenges you most? Drop a comment or tag someone who needs more rear delt work! #ReverseFlys #RearDelts #UpperBackWorkout #CableFlys #SkiErgTraining #ResistanceBands #GarageGym #JimNettlesOfficial #FitDad #DadsWhoLift #FunctionalStrength #PostureMatters #WorkoutMotivation #jimnettlesofficial
#Reverse Fly Variations Reel by @jordon._.a (verified account) - prolly the most casual btwist tutorial💀🤍 - #tricking #tutorial #flips #トリッキング #bboy #dance #acro #tumbling #circus #cirque #gymnastics #breakdance
401.7K
JO
@jordon._.a
prolly the most casual btwist tutorial💀🤍 - #tricking #tutorial #flips #トリッキング #bboy #dance #acro #tumbling #circus #cirque #gymnastics #breakdance #fun
#Reverse Fly Variations Reel by @s1_coogee - Reverse fly tutorial ⭐️ 1 -Stand with feet shoulder-width apart, holding dumbbells in each hand. 2 - Bend forward at the waist, keeping a slight be
17.2K
S1
@s1_coogee
Reverse fly tutorial ⭐️ 1 -Stand with feet shoulder-width apart, holding dumbbells in each hand. 2 - Bend forward at the waist, keeping a slight bend in your knees. 3 - Lift the dumbbells out to the sides, squeezing your shoulder blades together. 4 - Lower the weights back down with control. Repeat for desired reps. Try not to move your position, stay stable through the core. If you find your self pulling with your lower back the chances are the weights are too heavy. I know a lot of you want to keep your eyes on the timer but try avoid looking completely up, it compresses on the spine. Need any other tips please feel free to reach out! Grab our 1 day free trial & see what we are all about! (Link in bio) #reversefly #S1 #training
#Reverse Fly Variations Reel by @imrangoesjim (verified account) - One movement. Four variations. Full back. Wide grip, narrow underhand, narrow overhand, and reverse fly. Same dumbbell setup, different angles, differ
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IM
@imrangoesjim
One movement. Four variations. Full back. Wide grip, narrow underhand, narrow overhand, and reverse fly. Same dumbbell setup, different angles, different muscles. If your back workouts feel random, this is the fix. Train smart, not just hard. Save this and rotate these variations into your back days.
#Reverse Fly Variations Reel by @souzan_fit - فلای معکوس با دستگاه (Pec Dec / Reverse Fly) این تمرین یکی از بهترین حرکات برای درگیر کردن دلتوئید خلفی (پشت شانه) است. چند نکته برای اجرای درست حرک
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SO
@souzan_fit
فلای معکوس با دستگاه (Pec Dec / Reverse Fly) این تمرین یکی از بهترین حرکات برای درگیر کردن دلتوئید خلفی (پشت شانه) است. چند نکته برای اجرای درست حرکت: 🔹 وضعیت دست و صندلی • ارتفاع دستگیره‌ها: باید در راستای شانه یا کمی بالاتر تنظیم بشه. نه خیلی بالا، نه خیلی پایین (این مورد به ارتفاع صندلی و وضعیت بدن بستگی داره). شروع حرکت کمی بالاتر و پایان حرکت کمی پایین‌تر می‌تونه کمک کنه که عضلات ذوزنقه‌ای بالایی (Traps) کمتر درگیر بشن وضعیت بدن (Body Position) باسن رو کمی عقب بده و به جلو روی پَد دستگاه متمایل بشو. این کار کمک می‌کنه زاویه کشش (Line of Pull) بهتر بشه، فعالیت بیش‌ازحد عضله ذوزنقه بالایی (Upper Trap) کمتر بشه، و همچنین ثبات و راندمان مکانیکی بیشتری بهت بده کتف‌ها رو پایدار نگه دار، اما قفل نکن. اجازه بده کمی حرکت کنن، اما نه زیاد. همین مقدار حرکت محدوده حرکت (Range of Motion) تو رو مشخص می‌کنه. دستگیره رو محکم بگیر (با کف دست رو به پایین یا نترال)، حرکت رو به بیرون و نیم‌دایره‌ای تصور کن، و بدن رو کمی مایل به جلو نگه دار تا تمرکزت روی دلتوئید خلفی بیشتر بشه. #تمرین_شانه #پشت_شانه #دلتوئید_خلفی #تمرین_قدرتی #تمرین_بدنسازی #حرکت_ایزوله #تمرین_عضلات_شانه #تمرین_با_دستگاه #ReverseFly #PecDec #PosteriorDelts #RearDelts #ShoulderWorkout #StrengthTraining #Bodybuilding #IsolationExercise #Delts
#Reverse Fly Variations Reel by @ifbbprojohnapolloandrews - Here are two variations of the reverse fly. Tbh, both exercises are equally as effective, especially if you perform your reverse flyes with chest supp
1.7K
IF
@ifbbprojohnapolloandrews
Here are two variations of the reverse fly. Tbh, both exercises are equally as effective, especially if you perform your reverse flyes with chest support. #pullday #reverseflys #bouldershoulders #delts #rhomboids #bodybuilding #exerciseoftheday #upperbodyworkout #pullday
#Reverse Fly Variations Reel by @sasha.machine - B-twist tutorial for beginners #parkour #btwist #cork #flip #freerun #freerunning #workout #bboy #tricking #фриран #паркур #сальто #акробатика #спор
1.0M
SA
@sasha.machine
B-twist tutorial for beginners #parkour #btwist #cork #flip #freerun #freerunning #workout #bboy #tricking #фриран #паркур #сальто #акробатика #спорт
#Reverse Fly Variations Reel by @henrikthoms (verified account) - Almost flawless backover. But the question worth asking, how useful is it, really? My take: very valuable, especially in the younger years. The backo
82.7K
HE
@henrikthoms
Almost flawless backover. But the question worth asking, how useful is it, really? My take: very valuable, especially in the younger years. The backover gives athletes a chance to meet the movement on their own terms, at a speed where the body can actually listen, adapt, and learn. It’s not about slowing things down for the sake of it. It’s about giving the nervous system the space to figure out what it’s doing before we start demanding more from it. I have found this especially useful for my youngest athletes (14-16 y/o) but I think it has its time and place for older juniors as well. And in my opinion, it’s really fun and a good way to get a lot of “over-the-bar-repetitions” without stressing the body too much.

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