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reverse fly

Shoulder Pain Series: Reverse Fly Exercise

Shoulder Pain? Improve your shoulder health

In order to maximize back development and maintain shoulder health, make sure to include small isolation movements for the middle and lower traps, rhomboids, and rear deltoids. โฃ
Compound movements will often leave these muscles underdeveloped. Itโ€™s essential to train these small muscles with exercises such as:

  • ๐˜๐“๐—ชโ€™๐ฌ โฃ
    • Retract shoulder blades prior to initiating movement
  • ๐…๐š๐œ๐ž ๐๐ฎ๐ฅ๐ฅ๐ฌ โฃ
    • Use a neutral grip so thumbs are facing you to bias external rotation โฃ
  • ๐’๐œ๐š๐ซ๐ž๐œ๐ซ๐จ๐ฐ๐ฌ โฃ
    • โ€œPretend your biceps is a rotisserie chickenโ€ (๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ถ๐˜ฆ ๐˜Œ๐˜๐˜Œ๐˜™) to maintain joint centration during rotation โฃ
  • ๐‘๐ž๐ฏ๐ž๐ซ๐ฌ๐ž ๐…๐ฅ๐ฒ
    • Maintain slight elbow bendโฃ
  • ๐๐š๐ง๐ ๐๐ฎ๐ฅ๐ฅ ๐€๐ฉ๐š๐ซ๐ญ๐ฌ โฃ
    • Straight elbows, initiate movement with shoulder bladesโฃ
  • ๐…๐ฅ๐š๐ฌ๐ก๐ž๐ซ๐ฌ โฃ
    • Hands pull away from body, keep elbows tight to body, maintain flexed elbow โฃ

These exercises can be done twice per week for a few sets of 12-20 reps. โฃ Make some room for these by adding them into your warm up, in between work sets as a filler exercise, or in between workouts whenever you have free time. โฃ

Reverse Fly Exercise

The reverse fly exercise is an excellent exercise for improving shoulder health.ย  During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury.ย  This exercise can be performed usually from a bent over position with your back maintaining a neutral spine position using dumbbells or elastic resistance band.

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