Reverse Fly

Teaching points

• Sit on the edge of a bench, leaning forwards so that your chest meets your thighs
  
  
• Hold a dumbbell in each hand, with the arms hanging besides your legs
  
  
• Keeping a small bend in the elbow, bring your arms out to your sides, until the upper arm is level with your back
  
  
• Slowly return to the starting position

Variations & progressions

• Perform in a bent forwards, standing position

Muscles worked

• Trapezius
  
  
• Rhomboids
  
  
• Posterior fibres of Deltoid

Alternative exercises

• Bent Over Raise
  
  
• Reverse Fly with a resistance band
  
  
• Seated row

Related injuries

• Postural Kyphosis