Reverse Flyes

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Shoulders (look at the image)

Accessory muscles

Shoulders

How to perform exercise

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
The arms should be elevated until they are parallel to the floor.
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.

What muscles work?

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

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:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	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 variations		Level	Weight*	Reps*
			kg

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

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Best workout routines with this exercise

These programs with this exercise «Reverse Flyes » are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Reverse Flyes » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.