16.7K
ERReverse pec dec/fly do’s & don’ts
#erickohthetrainer #helpfultrainer #fitness #gym #workout #training #gymtips #exercisetips
@erickohthetrainer
#Reverse Fly Workout
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13.5K
SHIf you are unable to control the weight ITS TOO HEAVY.
Drop the weight down, perform with good form, and actually see results.
✅ DO: Start in a mid RDL position with the spine in straight line, butt back, and a slight bend in the knees.
🚫 DONT: Have your knees bent in a squat or hunch over with your back rounded and your eyes up.
✅ DO: Squeeze your shoulder blades together and pull your arms up in a T motion with a slight bend at the elbow to engage your scapular muscles and your rear delt.
🚫 DONT: Keep arms straight, sling them up with momentum, or go past your shoulder joint.
✅ DO: Pause at the top and lower down slowly and controlled.
🚫 DONT: Let them just fall back to earth and bang together.
Perfect this form and save your back, neck, and shoulders from injury too!
Share this with someone who needs to see it 👀
Save for your workout!
Cutest gym fit from @gymsharkwomen
#reversefly #shoulder #formcheck #shoulderexercises #shoulderworkout #gymshark #gymfits
@shapeup.shipout
55.9K
JADumbbell 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
@jazz.fitness_
18.5K
GRWE’RE FLYING!! 🙌🪽 Reverse flys are a solid choice for targeting the posterior delts (rear part of your shoulder) which help support external rotation of the shoulder, good posture, and healthy shoulders/back overall.
Here are some tips to lock in tension in the target muscle:
⭐️ Try to keep your torso as parallel to the ground as your body allows. Alternatively you can use a chest support.
⭐️ Hold the dumbbells with your thumbs down and pinkies up.
⭐️ Instead of trying to pull the dumbbells up with your hands, think of pulling them out by leading with your elbows.
⭐️ Don’t try to go heavy with this one! We are targeting a smaller muscle here and don’t want our other majour muscles doing the work for us. I’d suggest a lighter weight, controlled movement and slightly higher reps.
Hope this helps! 🫶 Keep flying towards those goals everyone!
#deltoids #exercisetips #gymtips #gymmotivation #upperbodyday #pullday #gymgirl #shoulderhealth #posture #formcheck
@grae.getsintofit
7.6K
TRKey Benefits of Reverse Fly
• Builds rear delts → improves shoulder shape and symmetry
• Improves posture → helps counter rounded shoulders
• Supports shoulder stability → reduces injury risk
• Enhances performance in presses, rows, and pull movements
Muscles Worked
• Primary: Rear deltoids
• Secondary: Rhomboids, middle trapezius, rotator cuff
How to Do It Correctly (Machine or Dumbbells)
• Keep chest supported or hinge at hips
• Slight bend in elbows
• Lead with elbows, not hands
• Squeeze shoulder blades at the top
• Slow, controlled movement
Reps & Load
• 12–20 reps
• Light to moderate weight
• Focus on form, not heavy loading
Common Mistakes
• Using too much weight
• Shrugging shoulders
• Turning it into a row
• Swinging the arms
#gym#explore #workout #tips #training #workout #👍
@train_with_ah
13.9K
CRMaster the Dumbbell Reverse Fly: DOs & DON’Ts!
The DB Reverse Fly is a killer move for your rhomboids, traps, and rear delts, but only if you do it right!
✅ DO:
✔️ Hinge at the hips & keep a neutral spine + neck (stay straight!)
✔️ Let your arms hang palms facing each other with a slight elbow bend
✔️ Engage your core (belly button to spine!)
✔️ Breathe in, then exhale as you lift your arms & squeeze shoulder blades together
❌ DON’T:
✖️ Overbend your elbows (imagine holding a huge stability ball!)
✖️ Rotate your palms backward
✖️ Tuck your chin to your chest—keep your neck neutral!
✖️ Use momentum—keep the movement controlled
Form first, gains second! 💪🔥 Tag a friend who needs this! 👇 #howtoworkout #ReverseFly #FormCheck
@crossropejumpropes
331.5K
DE❌ Reverse Machine Fly Mistake
If your goal is to isolate your rear delts as much as possible, don’t pull the handles too far back behind your shoulders.
When you over-pull, your shoulder blades start retracting more, which brings your traps and upper back into the movement.
Instead, stop when your arms are roughly in line with your shoulders. Keep the movement controlled, focus on driving your elbows out and back, and think about moving through the rear delts — not squeezing your shoulder blades together.
Size & Shred Training program
👉🏻 deltabolic.com
@deltabolic
6.5K
JEReverse fly db mistakes ❌️
#womenshealth #workouttips #fitnesstips
@jesse.korytko
3.0M
BASeated rear delt fly mistakes!
Here is a video showing the wrong way vs the right way of performing the seated rear delts fly!
Correct:
✅ 1. Maintain a 45-degree angle between the elbows and the torso during the seated rear delt fly exercise.
✅ 2. Ensure the torso remains stable and avoids excessive movement throughout the exercise.
Incorrect:
❌ 1. Avoid lifting the elbows at a 90-degree angle relative to the torso.
❌ 2. Prevent the torso from moving with the arms during the exercise.
❗️SAVE THESE TIPS FOR FUTURE REFERENCE❗️
#gymtips #gym #shoulderday #shoulderworkout #reardelt #reardeltworkout #exercise #workout #fitness #shouldersworkout #reardeltsworkout #lateralraises
@bakhastan
394.0K
KI 🔹 فقط با تغییر نوع گرفتن دمبل میتونی بخشهای مختلف عضلات پشت و سرشونه رو درگیر کنی! 💪🏽
1️⃣ Wide Grip Row
تمرکز روی قسمت بالایی پشت (ترپز و دلتوئید پشتی)
📌 نکته: آرنجها رو باز نگه دار و وزنه رو کنترل کن، نه با مومنتوم.
2️⃣ Narrow Underhand Grip Row
بیشترین فشار روی لتها (latissimus dorsi) و ضخامت میانی پشت
📌 نکته: سینه رو باز کن، دمبل رو به سمت پهلو بکش، کمر رو قوس نده.
3️⃣ Narrow Overhand Grip Row
هدف اصلی: میانی پشت (mid traps و rhomboids)
📌 نکته: کتفها رو به هم فشار بده، حرکت رو تا آخرین دامنه انجام بده.
4️⃣ Reverse Fly
درگیری شدید روی دلتوئید پشتی + ترپز بالایی
📌 نکته: وزنه سبک انتخاب کن، فرم رو فدای سنگین زدن نکن.
⚠️ یادت باشه فرم درست همیشه مهمتر از وزنهست.
اگر میخوای پشت پهنتر و قویتر بسازی، هر چهار نوع گریپ رو توی برنامهت جا بده ✨
🔖 #WideGripRow #UnderhandRow #OverhandRow #ReverseFly #BackWorkout #DumbbellRows #FitnessTips #GymMotivation #StrengthTraining
@kimia_fit_gym
6.6K
SOفلای 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
@souzan_fit
8.3K
SHBent Over Reverse Fly Tips! A MUST TRY!!🔥🔥🔥🔥 (Save & Share) #shannonfitfocus
✅: The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders.
When performing this exercise correctly hinge the hips backwards to get into proper position for this exercise. Start off light with the weights.
❌: Targets Ego! Working other muscle groups that shouldn’t be targeted (lowerback, legs, etc).
The reps for this exercise doesn’t have to necessarily be slow just controlled. Use weight you feel comfortable with that’s going to challenge you!🔥💪🏾
Follow for more fitness tips and workouts!!
@shannonfitfocus
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