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How to Do a Seated Reverse Fly for a Back Workout

Learn how to do a seated reverse fly from certified personal trainer Max Tapper in this home back workout for men video from Howcast.


Hi guys, this is Max Happer again for Howcast. Today, I'm going to show you guys how to do a seated reverse fly. Now, this exercise is awesome for building up your upper back muscles, your rhomboids in between your shoulder blades, and your rear delt muscles -- awesome, awesome, awesome. This is definitely one of my favorites for targeting those muscles. Let me show you how we're going to do that. We're going to use the incline bench, like this. You could use a flat bench, you could use anything that's going to take you off of the floor, all right? Now, for this exercise, I'm only going to use a ten. Now, that's me.

I believe that you do not need a lot of weight in this exercise, especially if you limit your range of motion. We're not going to bring this weight all the way down to the floor, so we're going to keep it in the nice sweet spot. Let me know you how that's going to look. This is the position that we want to be in in this rear delt fly: chest down, stays against the pad, arms out to the side. Now, all we're doing is lifting out to the side. One, and slow on the way down. Now, as I said before, we're going to limit our range of motion, so we're not going to come all the way down here and let you rest, OK? We're going to choose a lighter weight, keep it in the sweet spot. Lift, slow on the way down, stopping right here . . . slow on the way up again, right here . . . all right, you see.

Now, guys, I'm doing this and I'm using a ten-pound dumbbell, all right? Now, a lot of people will try to use a lot heavier weight, thinking it's going to target those muscles a lot more, but what's really happening is they end up having to bend their elbows. So, anytime you're doing lateral raises for your shoulders or rear delt flies like this and you end up having to bend your elbows, that means the weight is too heavy, OK? So, you might as well choose a lighter weight and keep your arms straighter out to the side and get a little more targeting of these muscles here. So, again, it'll look like this: straight arms out to the side and never like this. If you're bending your elbows, that weight is too heavy. Remember that. Stay safe, effective, and have a good time.

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