- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Dumbbell reverse flies
Planes of Motion
Dumbbell reverse flies promote scapular movement and stability and reduces the risk of shoulder injuries.
Research shows that this exercise promotes lower and middle trapezius activation with minimal activity in the upper trapezius. This will improve or restore scapular muscle balance and stability.
Perform the exercise with light dumbbells.
Elevate the upper end of the bench to approximately 30°.
Raise your arms out to the side bringing the dumbbells up to shoulder height.
By externally rotating the shoulder during the horizontal abduction, the rotator cuff (the main stabilisers of the shoulders) assists in the movement.
Start the movement by retracting the scapula before raising the arms. The focus is on the movement of the scapula not on the movement of the shoulder.