Reverse Flyes With External Rotation
A variation of reverse flyes that emphasizes shoulder external rotation, targeting the rear deltoids and upper back.
Instructions
- Stand with feet shoulder-width apart, holding dumbbells in each hand.
- Bend slightly at the hips, keeping your back straight and chest up.
- With arms slightly bent, lift the dumbbells out to the sides, squeezing your shoulder blades together.
- As you lift, externally rotate your arms so that your thumbs point upwards.
- Lower the dumbbells back to the starting position in a controlled manner.
Common Mistakes to Avoid
- Using momentum to lift the weights instead of muscle control.
- Allowing the back to round instead of maintaining a neutral spine.
- Not performing the external rotation motion.
- Lifting weights that are too heavy, compromising form.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | isolation |
| Equipment | dumbbell |
| Muscle | shoulders |