ShouldersIntermediate

Reverse Flyes With External Rotation

Strength movement using Dumbbell.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Shoulders

Movement instructions

1
To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
2
Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
3
Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
4
As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
5
The arms should be elevated until they are level with the head.
6
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
7
Repeat for the recommended amount of repetitions.

Technique guidance

Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.

Keep the movement within a comfortable range and avoid forcing the spine or knees.
Start with light resistance until you can control both directions.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements