Reverse Flyes With External Rotation

Improve rear deltoid strength and shoulder mobility with this variation.

This variation of the reverse fly strengthens the rear delts while encouraging external rotation — great for shoulder health and posture. FitnessTracker recommends this for lifters who sit often or need improved shoulder mobility.

Instructions

  1. Lie face-down on an incline bench set to about 30 degrees, holding dumbbells with palms facing down.
  2. Keep your elbows slightly bent and raise the weights out to your sides in an arc.
  3. As you lift, rotate your wrists so your palms face each other at the top.
  4. Squeeze your shoulder blades together at the peak.
  5. Slowly lower the weights back down, reversing the motion and rotation.

Related Muscle Groups