Description of the Seated Bent Over Dumbbell Reverse Fly
A variation on the dumbbell reverse fly that strengthens the rear deltoids is the seated bent over dumbbell reverse fly.
Within the shoulder and upper back the smaller rear deltoids constitute a muscle group. They are necessary for maintaining good posture, and you can prevent injuries by strengthening them with workouts like the dumbbell reverse fly while seated hunched over..
Specifications for the Bent Over Dumbbell Reverse Fly Positioning
- Set up a level bench and take your pick of the weight in the rack.
- Bend forward at the hips after sitting up straight.
- Holding dumbbells behind your calves and maintaining a neutral grip let your arms hang straight down from your shoulders.
- Inhale deeply and use your back deltoids to pull the dumbbells toward the ceiling.
- Return the dumbbells to the beginning position gradually and under control.
- Continue till the desired number of times.
Seated Bent Over Dumbbell Reverse Flying Techniques
- Movement at the shoulder blade should be minimal because the goal is to concentrate on the back deltoids rather than the scapular retractors. Instead of moving the shoulder blade on the rib cage, move the shoulder inside the joint.
- At the peak of the exercise, don’t arch your back; instead, keep your abdominal tight.
- While performing the exercise, hinge as far as it is comfortable to do so. As an alternative, you might finish the exercise while seated.
- If you have any shoulder soreness throughout the workout, you may want to twist the dumbbells till your thumbs are facing away from each other and your palms are facing forward. This grip which also goes by the name “supinated grip,” causes the shoulder to spin outward.
- Avoid cocking your head forward while performing the exercise; the goal is to activate a tiny muscle group. Don’t merely rely on momentum; pay attention to the movement.
- Don’t lock out the elbows, but do let the arms move freely.
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