Reverse Flyes With External Rotation is an exercise that focuses on strengthening the muscles of the upper back and shoulders. To perform this exercise, begin by lying down on an incline bench set at a 30-degree angle. Have the dumbbells in each hand with the palms facing down to the floor, and the elbows slightly bent. Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling. As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down grip to a palms facing each other grip. The arms should be elevated until they are level with the head. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. Reverse Flyes With External Rotation is an effective exercise for developing strength and stability in the upper back and shoulders.
Reverse Flyes With External Rotation can be incorporated into workouts by including it as a part of an upper body or back workout routine. Here's how it can be done:
1. Warm up: Begin with a 5-10 minute warm-up session to prepare your muscles for the workout. This can include light cardio exercises such as jogging or cycling.
2. Set up the incline bench: Adjust the incline bench to a 30-degree angle and ensure that it is secure and stable.
3. Grab the dumbbells: Hold a dumbbell in each hand with a palms-down grip, keeping your arms in front of you and perpendicular to the angle of the bench. Your elbows should have a slight bend.
4. Perform the exercise: Start by exhaling and moving the weights out and away from each other in an arc motion. Maintain the slight bend in your elbows and focus on squeezing your shoulder blades together to engage the muscles of your upper back and shoulders. As you lift the weights, allow your wrists to externally rotate by 90-degrees, transitioning from a palms-down grip to a palms-facing-each-other grip. Lift the weights until your arms are level with your head.
5. Lower the weights: Inhale and slowly lower the weights back down to the starting position, maintaining control throughout the movement.
6. Repeat: Complete the recommended number of repetitions for this exercise. Aim for 3-4 sets of 10-12 reps, or adjust the weight