Most people spend far more time working the muscles on the front of their bodies and little time focusing on their back. That is why we have selected the reverse fly or bent over reverse fly as this month's essential exercise for women because it focuses on this area that is so often overlooked.
We've Got Your Back
Recently, I have noticed that many of our members have exceptionally weak back muscles. An exercise that I love and do with many of my clients is the Reverse Fly. This is an exercise that is done with free weights and can be done on days you do weight training exercises.
You can do reverse flies while standing, sitting or lying down. If you are standing, spread your feet hip-width apart and lean forward at a 45-degree angle with your arms down by your legs. If you are sitting, lean forward and hold the dumbbells by your calves. If you want to lie down during the reverse fly, lie on your stomach on a flat weight bench with your arms hanging off of either side of the bench. Choose light weight to begin! It is much better to start light and increase your weight until you determine what weight is right for you!!
Standing Reverse Fly
How it's done
To do a bent over reverse fly, hold your back straight and tighten your abs. Make sure to keep your elbows slightly bent as you raise both of your arms. Arms should raise up slightly higher than your back, almost as if you are flapping imaginary wings. As you lift, pull your shoulder blades together, then lower your arms slowly back into starting position. Do 2-3 sets of 12 to 15 repetitions to complete the exercise. If you find that this seems too easy, try increasing the weight of your dumbbells.
Seated Reverse Fly
Keep these points in mind...
If you have any joint, back or muscular problems, be sure to consult your medical professional before attempting reverse fly exercises. Also, if you find lifting both dumbbells at the same time to be a challenge, you can alternate your arms so only one is lifting at a time. This is called an alternating reverse fly. As always, if you need guidance with this exercise, ask a personal trainer for help!
If you live in the Northern VA area (Chantilly, Fairfax, Herndon or Centreville) we would be more than happy to assist you. Schedule a free consulation and find out how a female certified personal trainer on our staff can help you reach your fitness goals!