What Are Reverse Flyes?

Reverse flyes, also known as rear delt flyes or bent-over lateral raises, are an isolation exercise that primarily targets the posterior deltoids (rear shoulders) and upper back muscles like the rhomboids and middle trapezius. This exercise helps to balance out the development of the shoulder muscles, as the rear delts are often neglected in favor of the more visible front and side deltoids.

Incorporating reverse flyes into your strength training routine can help improve posture, prevent shoulder injuries, and create a more well-rounded physique. They are particularly beneficial for runners, as strong upper back and shoulder muscles contribute to maintaining good form and efficiency during long runs.

How to Perform Reverse Flyes with Proper Form

To execute reverse flyes correctly and maximize their benefits, follow these steps:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.
2. Hinge forward at the hips, maintaining a straight back, until your torso is nearly parallel to the floor. Allow the dumbbells to hang straight down from your shoulders, with a slight bend in your elbows.
3. Keeping your torso stationary, raise the dumbbells out to the sides until they are in line with your body. Squeeze your shoulder blades together at the top of the movement.
4. Slowly lower the dumbbells back to the starting position, controlling the descent.
5. Repeat for the desired number of repetitions.

Remember to keep your core engaged throughout the exercise to maintain a stable spine. Avoid using momentum or swinging the weights; instead, focus on a controlled, deliberate movement.

Variations of Reverse Flyes

While the standing dumbbell reverse fly is the most common variation, there are several other ways to perform this exercise:

• Seated reverse flyes: Perform the exercise while seated on a bench, which can help isolate the target muscles and reduce the risk of using momentum.
• Cable reverse flyes: Use a cable machine with adjustable pulleys to add constant tension throughout the movement.
• Resistance band reverse flyes: Substitute dumbbells with a resistance band for a portable, joint-friendly option.
• Single-arm reverse flyes: Work one arm at a time to address muscle imbalances and improve unilateral strength.

Incorporating Reverse Flyes into Your Workout Routine

Aim to include reverse flyes in your strength training sessions 2-3 times per week, allowing at least 48 hours of rest between workouts for optimal recovery. Perform 3-4 sets of 12-15 repetitions, adjusting the weight as needed to maintain proper form throughout the set.

Reverse flyes pair well with other upper body exercises, such as:

• Pull-ups or lat pull-downs
• Rows (bent-over, seated, or single-arm)
• Face pulls
• Shoulder presses

As with any exercise, start with a light weight and focus on mastering the technique before progressively increasing the resistance. If you experience pain or discomfort in your shoulders, reduce the weight or consult a qualified fitness professional for guidance.

Flying Toward Better Posture and Balanced Strength

Incorporating reverse flyes into your strength training routine is a smart move for runners looking to improve their posture, prevent injuries, and maintain efficient form during long runs. By targeting the often-neglected rear deltoids and upper back muscles, this exercise helps create a balanced, resilient upper body that can withstand the demands of running.

So, the next time you hit the gym, remember to give your posterior chain some love with a few sets of reverse flyes. Your shoulders and upper back will thank you, and you might just find yourself flying down the trails with newfound strength and confidence.