How do you make strong shoulders and a big back with the dumbbell reverse fly? The dumbbell reverse fly uses a horizontal move to work the back and shoulders. Some muscle groups make you stand out and get noticed. The dumbbell reverse fly does the best job of building big shoulders and back muscles. Use this exercise with the bench press to create a combination of pull/push training. The correct workout takes training to the next left. Use a workout based on weight training principles to get results.
The dumbbell reverse fly uses the SAID and use/disuse principles to get results. The SAID principle states muscles adapt in specific ways. For example, pressure on the back muscles only causes the back muscles to grow, not the chest. While the use/disuse principle states if you don’t use it, you will lose it. These two principles explain why the dumbbell reverse fly causes the muscles to grow. The back of the shoulders and back do not get worked, but the dumbbell reverse fly overworks them. Thus, the shock causes the muscle to respond to the exercise right away.
Back exercises should target shoulder muscles when training for size and strength. Dumbbells force the body to balance the weight and singles out specific muscles to work. With the barbell, the body can always use other muscles to help with an exercise. So, you may not be working the right muscle as much as you think. The dumbbell reverse fly gives you the chance to focus on the back.
Dumbbells allow for a more excellent range of back motion. The bar interferes with the range of back motion. Also, using heavy dumbbells requires stabilization. The dumbbell forces you to hold, balance, and control it through the entire exercise. The control of the dumbbell allows you to push or pull a muscle to its limits. Also, the dumbbell reverse fly forces you to use many supporting muscles. When you force supporting muscles to work, you build a stronger core.
Dumbbells also allow for better weight movement. The concentric, eccentric, and isometric parts of each lift define muscles. Also, the movement makes sure that you work muscles during the sweeping motion of the exercise. For example, dumbbells build an impressive back by making sure the back muscles stay under tension. The harder you work the back muscles, the faster it responds.
The dumbbell reverse fly uses angles to put pressure on the shoulders. The dumbbell reverse fly puts vertical and horizontal force on the shoulders. The shoulders must hold up the weight of the dumbbells during a workout. Because gravity pushes the dumbbells down, the shoulders must lift the weight up. The waist angle determines how much pressure the shoulders receive—the more vertical the stance, the more pressure on the top shoulder. A complete bend places more pressure on the back of the shoulder.
The force to lift the dumbbells begins with the hands and gets transferred to the shoulders. All muscles in the power chain get worked. The dumbbell reverse fly uses the hands, arms, shoulders, and back to perform the lift. But the shoulders and back do the hard work. A small muscle group like the shoulders gets worked harder than a large group like the back. Even if you focus on the back muscles, the shoulders will get their fair share of work.
Volume determines how muscles grow and look. The total amount of weight lifted based upon sets, reps, and weights define the work. As the volume goes up, the muscles grow. For example, the dumbbell reverse fly uses volume to force the shoulders to grow.
How to build a comprehensive back and shoulders with the flyes
With a dumbbell in each hand, sit on the edge of a sturdy bench. Then lean forward until your chest rests on or above your thighs. Also, your arms should be down, and the weights near your ankles. Next, lift the dumbbells in a slow, controlled motion until your arms are parallel to the floor. Your elbows should remain bent and at the level of the dumbbells. Next, pause for a second at the highest point and contract your back muscles. Then, squeeze your shoulder blades together. Next, lower the dumbbells to the starting position and repeat.
Use an incline bench. Start in the prone position with your chest against the bench. Then hold the dumbbells in both hands while hanging your arms down. Next, tighten the core as you raise the dumbbells with a controlled motion. Your arms should rise until parallel to the floor. Also, your elbows should remain a little bent and at the level of the dumbbells and your torso. Next, pause for a second at the highest point and contract your back muscles. Then, squeeze your shoulder blades together. Next, 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 much, drop to a manageable weight. Build Broader and Balanced Shoulders with the dumbbell reverse fly.
Many people work the front shoulders when training the chest and biceps. Also, they train the side or lateral shoulders, but most neglect the rear shoulders. This is a mistake as your back shoulders work to balance your (front) shoulder size and strength. The front shoulders work hard during chest training. Also, they often become more developed than your back shoulders.
You can train your back shoulders with horizontal abduction or pulling movements. The best exercises for the back cause your arms to move backward in the horizontal plane. Dumbbell reverse flyes are an ideal exercise that focuses on the back shoulders. 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 doing dumbbell reverse flies while standing, tighten your core and lower back. Prone (bench) reverse fly fewer pressures your lower back during the movement. For best results, avoid swinging the dumbbells and cheating!