Incline Dumbbell Reverse Fly w/Rotation | SFS Exercise Library

Описание: Hey fitness fam, today's focus is on sculpting those often neglected rear delts and upper back with the Incline Dumbbell Reverse Fly with Rotation. This exercise not only targets those hard-to-reach muscles but also improves shoulder mobility and posture. Let's dive in and perfect that form!
Instructions:
Set up an incline bench to about a 45-degree angle.
Grab a pair of dumbbells that challenge you without compromising form.
Lie face down on the incline bench with your chest against the pad, knees slightly bent, and feet firmly planted on the ground.
Hold the dumbbells with palms facing each other, arms extended straight down toward the floor.
Engage your core and keep your spine neutral throughout the movement.
With a slight bend in your elbows, lift the dumbbells out to the sides in a reverse fly motion, squeezing your shoulder blades together at the top of the movement.
As you reach the top of the movement, rotate your arms externally, so your thumbs point towards the ceiling.
Pause briefly at the top, feeling the contraction in your rear delts and upper back.
Slowly lower the dumbbells back to the starting position, maintaining control.
Maintain a smooth and controlled motion, avoiding any swinging or jerking movements.
Aim for 3 sets of 10-12 reps with proper form, focusing on quality over quantity.
Remember, it's all about the mind-muscle connection. Visualize those rear delts working with each rep, and focus on maintaining proper form throughout. Consistency and attention to detail will lead to gains in strength and definition.