Reverse Flyes

Starting position:

Choose the appropriate weight matching your fitness level and your type of training. Lie on the incline bench with your belly down and fix the toes of your feet against the floor. Grab the dumbbells using an overhand grip. Make sure your wrists are in a natural position and do not let them rotate. Lying on the bench, your hands fall loose down to the floor, slightly bent at the elbows.

Exercise:

From the starting position stretch your arms apart by contracting your back and shoulder muscles. In the upper position your wrists are horizontal with your shoulders and chest. Your elbows are slightly flexed at the same angle throughout the entire movement. Fix your body core to avoid lordotic swayback (over bending your back) at the waist when overcoming the resistance. Inhale when moving the weights down and exhale when moving them up.

Note:

Do not overestimate your abilities when choosing the weight. Make sure you keep your hands in the correct position and avoid excessive dorsal wrist flex. Avoid over bending at the waist when overcoming the resistance. Your chest and your entire body core should stay firm and fixed throughout. Avoid involving the upper trapezius muscles. Exercise by pulling and make sure you do not use a jerky movement. Return to the starting position in a slow and controlled motion and avoid sudden relaxation of the muscle tension.

Recommendation:

The number of repetitions depends on the type of your training.