How to Make a Returning Fly
Reverse fly is a resistance function that works on the back shoulders and large muscles of the upper spine. The only equipment you need to make is a pair of dumbbells, so they can be made in the gym or at home. Add a fly back to your top workout routine.
- Also known as: Dumbbell reverse fly, bend over backward fly, back fly
- Target: Back shoulders and upper back
- Requirements: Dumbbells
- Level: Beginner
How to Make a Returning Fly
Stand with feet shoulder-width apart, holding dumbbells on your sides. Squeeze the hips back with the movement of the hinge, bringing your chest forward and almost aligning with the floor. Allow the weights to hang down (the palms facing each other) while keeping the spine strong, back straight, and slightly bent at the knee.
Raise both arms to your side, exhaling. Keep soft bends on your elbows. Press the shoulder blades together as you pull them into the spine.
Lose weight and return to your original position as you breathe. Avoid shrugging your shoulders, and keep your chin up to maintain a neutral spine during exercise.
You may want to practice rolling back without weight first, and then hold light weights when you are ready to try full movement. As you gain strength, gradually increase your weight.
Benefits of Reverse Fly
The fly back leads to the posterior deltoid (back shoulders) and large upper hind muscles (rhomboids and trapezius). Strengthening these muscles helps to improve posture, promotes upright posture, and improves balance.1
If you spend too much time on the computer or mobile phone or drive too fast, this forward movement can cause the back shoulder and back muscles to lengthen while the chest muscles tighten. This leads to pain and a reduced range of motion.
Studies show that installing a return flight to your strength training program can help reduce pain and disability in these areas. For example, a large group of office workers who participated in one study obtained good results using three short sessions of exercise per week.2
Making a fly back can improve your performance. Walking and living a healthy lifestyle not only supports a healthy spine but has been shown to improve self-esteem.2
Another variation of the Returning Fly
Reversing flies can be made in a variety of ways to suit your level of fitness.
You are sitting on Reverse Fly
Make a fly back sitting on a bench if the standing position is not well tolerated. This will help you to do the work with more stability and eliminate the discomfort caused by standing during movement. The front hinge of the hip position and the neutral spine are still used in the sitting position.
Uright Reverse Fly With Resistance Band
You can use the resistance band and fly by backing up or sitting upright. This is another good option for people with low back problems where bending seems uncomfortable. To do this, place the center of the band around the vertical object, and pull the ends toward you.
Prone Reverse Fly
Make the work lie flat (face down) on a bench or on a stable ball to eliminate any floor discomfort that may be caused while standing or sitting. This will allow you to really focus on muscle movement and limit injuries during exercise.
Reverse Fly With Lunge
With advanced exercise, doing this exercise instead of lunge increases the instability of movement. Holding this body position forces more important interaction and leg function to complete the task. The hip hinge and the posterior body position are still maintained.
Common Mistakes
Avoiding these common mistakes can help you to do the job safely and effectively.
Rounding Back
Avoid rotating your back during a back-to-back flight, as this can put great strain on your lumbar spine (lower back). This error is easily corrected by paying attention to your body position. Keep your spine strong (imagine your navel sucking in the spine), chin tucked in, and straight back for effective movement.
Swing Weight
Always use slow, controlled movements when flying in reverse. Weightlifting uses force instead of muscles to lift arms upside down. Strengthening the muscles is not a final race but a slow and steady process.
Too Lifting
The inability to perform a full range of motion during a return flight is a good indication that you are trying to lift too much weight. You may also notice heaviness in your shoulders, back, and neck. Weight loss will be followed by fatigue and constant tiredness.
Safety and Precautionary Measures
Weight training, in general, requires attention to body shape, form, and performance. Exercising improperly exercising can increase your risk of injury — this includes a retreating fly.
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Talk to your doctor or trainer before doing this exercise if you have problems with your shoulders or back. If pain starts in any of these areas when you make a backward-spirited fly, stop this movement and do some exercises to work on these areas instead.
Repeat the exercise 8 to 12 times. Start with one set when you are new to exercise and work your way up to three sets.
Give it a try
Enter this movement for one of these popular exercises:
- Top Beginner Exercise Exercise
- Great Upper Body Exercise
- Short, effective, and effective high-intensity exercise