Reverse Flyes With External Rotation

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Exercise Reverse Flyes With External Rotation

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General info

How to perform exercise

  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.

Photos of the correct technique

What muscles work?

If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:

What muscles work in the exercise Reverse Flyes With External Rotation

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

GoalSetsRepsWeight, %1RmRest between sets
Strength2-61-5 reps100-85%3-7 min
Mass gain3-66-12 reps85-60%1-4 min
Fat burning2-413-25 reps60-40%1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variationsLevelWeight*Reps*
kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Exercise substitutions

You can try replacing the exercise «Reverse Flyes With External Rotation » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Power Partials
Power Partials
Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise
Dumbbell Raise
Dumbbell Raise
Reverse Flyes
Reverse Flyes
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise
Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row
Lying One-Arm Lateral Raise
Lying One-Arm Lateral Raise
Reverse Flyes With External Rotation Author: AtletIQ: on Reverse Flyes With External Rotation — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
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