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Find out here everything about Reverse fly with dumbbells and head supported on bench.
If you want to learn more about shoulders exercises similar as Reverse fly with dumbbells and head supported on bench please visit TIPS section in www.sportize.me just by clicking HERE.
In this article we are going to show you how to make Reverse fly with dumbbells and head supported on bench:
Learn Reverse fly with dumbbells and head supported on bench just in 5 seconds: Video
Summarized explanation
Standing, flex trunk until almost reaching the horizontal and lean head on inclined bench. Hold dumbbells and make a posterior elevation with slightly flexed arms.
Step by step
1-Standing bend trunk almost horizontally
2-With separate and slightly flexed legs
3-Lean head on the back of an inclined bench
4-Keep a straight back and leave arms hanging
5-Hold a DB in each hand
6-Raise arms to the horizontal
7-Lower in a controlled manner
| Must Keep elbows slightly flexed and pointed to the ceiling |
Don´t Take impulse or move trunk when elevating arms |
Tips Join scapulas when arms are reaching the horizontal to emphasize the posterior deltoid. Pull elbows up at the end. |
Extended Explanation
Standing, bend trunk forward until an almost horizontal position. Separated legs, slightly flexed. Lean head at the end of the back of a 45° angle inclined bench. Straight spine and arms hanging. Hold a dumbbell in each hand with slightly flexed elbows. Start movement raising arms to the horizontal position. Lower in a controlled manner.
Basic Muscles Explanation
In this exercise, the muscle involved in the shoulder articulation is the posterior deltoid. The deltoid covers the superior and lateral sides of the shoulder articulation, but in flys or posterior elevations, only the posterior deltoid is involved.
Muscles & Joint Actions
In the shoulder articulation, the posterior elevation of the arms or horizontal abduction, takes place when the arms move from the frontal part of the chest to the arms in cross (crucifix) position. The posterior deltoid is responsible for taking arms to this direction. As the arms move backwards, the scapulas approach the spine to permit the complete movement of the shoulder articulation.
Sport Uses
Posterior elevations of the shoulder prevent injuries and improve the backward movement of the arms. This type of exercise is important in developing the posterior shoulder and the center of the superior part of the back. By developing these muscles posture is improved and shoulders take a backward position instead of a fallen forward position.The posterior raises or flys improve performance in sports like baseball, archery, tennis or artistic gymnastics.
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