KEY AREAS: Rhomboids, Shoulders, Upper Back
START POSITION: Sit on the end of a gym bench and pick up 2 dumbells. Alow the dumbells to flop forwards with your arms straigh down and close to the ides of your lower legs, as you lean forwards from the hips. Keep your head and neck up and level with your spine, to avoid placing unnecessary stresses on neck and shoulders. Your belly should be touching the top of your thighs. Feet should be no wider than hip width apart and pointing forwards. Your feet should not be touching.
NOTES: As you bring the dumbells up in a smooth and controlled manner, you should maintain a slight bend on the elbows, as if you were trying to fly off the edge of cliff. Keep the wrists extended (not flopping down) and use an overhand (pronated) grip. DO NOT come up too far! I often see people doing this in gyms and it is painful for me to watch – think FORM! Think SAFETY!
The Seated Dumbell Reverse Fly requires lighter weights than most other Back exercises, because we are going to put pressure onto some smaller muscle and tendon areas. The Dumbell Reverse Fly targets the muscles in the upper back. You work the rhomboid muscles in your upper back and shoulder region. Strong upper back muscles help balance out shoulder strength and help protect shoulders from injury. People who already have upper back or shoulder weaknesses should select very lighweight dumbells and seek to perform higher reps.
A fabulous exercise, but high risk if not performed corrrectly.