Home The Gym Isolation Lifts Dumbbell Reverse Fly | How to Build a Massive Back and Shoulders

Dumbbell Reverse Fly | How to Build a Massive Back and Shoulders

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dumbbell reverse fly

How can you build a massive back and shoulders with the dumbbell reverse fly? Are you ready to add measurable size and strength to your upper body? Start by spending a little less time bench pressing and more time training your back and shoulders!

Your upper back muscles and shoulders are the most massive muscles of your upper body. Also, they are what make you look wide (and your waist appear smaller). From a functional perspective, back and shoulder workouts help correct and improve your posture and reduce back pain and weakness. Don’t forget to check out: Isolation Lifts- The Top 5 Biceps Lifts To Get Instant Results.

Dumbbell Reverse Fly Builds An  Impressive Back.

Your back exercises should target your middle and upper back and your shoulders’ rear muscles, your rear deltoids when training for size and strength. These back muscles include your latissimus dorsi (the large, broad muscles on either side of your spine), your upper posterior muscles, rhomboids and trapezius, and to a lesser extent, the erector spinae of your lower back. Many people want to know how do you develop a well defined muscular back.

Why dumbbell reverse fly? Any resistance exercise you can perform with a barbell can be more effective when performed with dumbbells. Dumbbells allow for a more excellent range of motion; there is no bar to interfere with the movement. Also, using heavy dumbbells requires stabilization. You must hold, balance, and control the dumbbells through the entire exercise and extended range of motion. This stabilization involves using many “accessory” or supporting muscles, including those of your core.

Build a Comprehensive Back.

Seated Dumbbell Reverse Fly – With a dumbbell in each hand, sit on the edge of a sturdy bench. Then lean forward until your chest rests on or slightly above your thighs. Also, your arms should be down and the weights near your ankles. Lift the dumbbells with a slow, controlled motion until your arms are parallel to the floor. Your elbows should remain slightly bent and at the level of the dumbbells. Next, pause briefly at the highest point and contract your back muscles. Finally, squeeze your shoulder blades together, then lower the dumbbells to the starting position and repeat.

Prone Dumbbell Reverse Fly – If you have an incline bench available, start in the prone position with your chest against the bench and your arms and dumbbells hanging down. Next, tighten core as you raise the dumbbells with a controlled motion until your arms are parallel to the floor. Also, your elbows should remain slightly bent and at the level of the dumbbells and your torso. Next, pause briefly at the highest point and contract your back muscles. Finally, squeeze your shoulder blades together, then lower the dumbbells to the starting position and repeat.

Note: Avoid swinging the weights and using momentum to complete the movement. If you must “cheat,” the resistance is too great, you should drop down to a manageable weight. Don’t forget to check out more articles on bodybuilding.

Build Broader and Balanced Shoulders with the Dumbbell Reverse Fly.

Strong, developed shoulders can significantly enhance your physique. Your shoulders or deltoids are the three triangular-shaped muscles: the anterior (front) deltoid, lateral (middle) deltoid, and the posterior (rear) deltoid. 

Many trainees work their front deltoids when training chest and biceps and occasionally train their side or lateral “delts,” but most neglect their rear deltoids. This is a mistake as your posterior deltoids work to balance your anterior (front) deltoid’s size and strength. As your anterior deltoids work hard during chest training, they often become more developed (more massive and more robust) than your posterior delts.

You can train your posterior deltoids with horizontal abduction or pulling movements when your arms move backward in the horizontal plane. Dumbbell reverse flyes are an ideal dumbbell exercise that focuses on your posterior deltoids. You can perform reverse flyes face down on a bench, seated and bent over. Also, you can stand and bend forward from your hips to conduct the reverse flyes.

When you perform dumbbell reverse flies from a standing position, ensure that you tighten your core and stabilize your lower back. Prone (bench) reverse flyes place less pressure on your lower back during the movement. For best results, avoid swinging the dumbbells and cheating!

The Reverse Fly Machine Strengthens the Shoulders

A study, Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise, in 2013 was conducted on the effects of the handgrip. The study found that the results showed that mean electromyography activity for the posterior deltoid was significantly greater in a neutral grip than a pronated grip.

Consequently, the study found that the infraspinatus’ electromyography activity was substantially more remarkable in a neutral grip than a pronated grip. This study shows us the significance of the handgrip, which is a part of your form. When you perform an exercise the optimal way, you get better results as someone who uses an inferior form.