by Nadia Sinclair

A stronger upper body, impeccable posture, and a guarded stance against injuries – there’s a plethora of reasons why we can’t help but adore this back-toning winner. The magic move? The reverse fly. This is especially recommended for all those ladies out there tethered to a desk round the clock, who, at the end of the day, taste a bitter bite of hunchback.

Top-tier personal trainer, Level 3 Fitness Guru, promotes mindful practice of the reverse fly amongst his clientele, and it’s not hard to see why. Not only does this stellar exercise tonify your upper back and posterior deltoids, but it also works wonders for your posture, steering your shoulders rearwards and downwards, striking a balance against the hunch caused by demanding daily chores.

Better yet, incorporating this move into your routine could mitigate neck and shoulder discomfort by amplifying the supportive muscles around your shoulders, specifically the rear deltoids, along with upper and middle back muscles, namely the rhomboids and trapezius. Sounds tempting, doesn’t it?

Struggling with the reverse fly? Here’s a step-by-step guide to impeccably execute this move:

1. Pioneer the move by drawing your shoulders backwards and downwards, steering clear of any unnecessary strain on your shoulders and neck.
2. Draw your shoulder blades together, and resist the urge to swing or use momentum when lifting. Instead, adopt a slow, managed motion for both ascent and descent.
3. Hold onto an open chest. It will ensure your upper back and deltoids share the weight loading duty.
4. Breathe out, and raise your dumbbells laterally following a wide arc motion, making sure your elbows hold a slight bend. Avoid surpassing shoulder height while lifting the dumbbells.
5. Maintain hip-width foot spacing and hold a modest bend in your knees. Keep your core engaged throughout the entire exercise.

Pro tip: Maintain an ideal tempo – one second up, hold for a second, one second down (1:1:1).

If you’re hunting for an efficient workout that integrates the reverse fly, consider a full-body dumbbell workout. Want to explore dumbbell exercises for every body part? Give Men’s Fitness UK a visit.

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