Exercise Post: Reverse Flyes

     Hey Guys!

     Some of you who work your shoulders tend to neglect your rear deltoids. For those who do not know, there are three sections of the deltoid muscle (often called the front, side, and rear deltoids). Those who have round shoulders have developed all three of these parts.

     I'm assuming that some of you do not know how to isolate the rear deltoids, and so I offer you guys reverse flyes, but before I get into the specifics of the exercise, let me help you understand why it is important to strengthen this particular area.

     The rear deltoids force thoracic extension, allowing you to keep a neutral spine. In simpler words - they improve your posture by keeping your body erect. Another reason for working the rear deltoids is to alleviate shoulder pain caused by the muscle imbalance between the front, side, and rear deltoids.

     The shoulder joint is like a ball sitting in the middle of a socket, but if one area of the deltoid is developed more than another, the joint will be pulled in the corresponding direction. For example, some people have overdeveloped front deltoids, and that leads to the joint being pulled forward.

     THIS IS A GREAT EXERCISE FOR PEOPLE WITH SHOULDER PAIN CAUSED BY A MUSCLE IMBALANCE. The reverse fly is an isolated exercise, meaning that it focuses specifically on the rear deltoids. It can be used to correct muscle imbalances in the shoulder and force thoracic extension. And it just looks sick to have round shoulders.

     To perform the exercise, stand with your feet at shoulder width apart, dumbbell in each hand, lean forward until your back is parallel with the ground, keep your knees slightly bent. Do not round your back. Keep a slight bend at the elbows and bring the weight all the way up until your shoulder blades are touching.

     Make sure to squeeze at the peak of this exercise. You really want to feel the tension in your rear deltoids. Afterward, slowly lower the weight back down. Do not use momentum or heavy weight during this exercise. This is a controlled movement, and should focus on the time under tension to maximize the development of the rear deltoids.

     So that's all folks.

     Get Stronger!
          -Nas