Kelly Stivers

Alexis Murrieta
Brandon Lyons
PPE 235
Reverse Fly
Exercise Data
Type: Strength
Main Muscle Worked: Middle and lower segment of Trapezius
Equipment: Dumbbells, water bottles, soup cans, or no weight to start.

Traditional Method :

Modifications :
Proper Form :
To practice proper form when performing a reverse fly, keep the back straight, not arched or
hunched. The weights should be lifted and returned to the starting position with a slow and
controlled motion. Concentrating on the shoulder blades coming together will help keep this
motion controlled on the way up.
To begin lie down on a bench with the chest and stomach pressing against the bench. Have the
dumbbells in each hand with the palms facing each other in a neutral grip.
1. Let the arms hang in front of you so that they are perpendicular to the angle of the bench.
The legs should be stationary. If you can, apply pressure with the ball of your toes on the
bench or the ground. This is the starting position.
2. Maintaining the slight bend of the elbows, move the weights out and away from each
other keeping the arm straightened and moving towards the sky on the exhale. Try to
squeeze your shoulder blades together for this exercise.
3. Bring the arms up until you feel the shoulder blades squeeze together.
4. Slowly lower the weights back down to the starting position keeping the arms straight
while on the inhale of the breath.

Coaching Phrases During The Lift :

Check with your back and head and make sure they are in a proper line.
Keep both arms balanced throughout the entire lift
 Make sure you are still breathing.
You really want to be feeling it between your shoulders on this one.
Remember, slow and controlled.
Make sure your spine is in that neutral position.