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Reverse Flyes With External Rotation

A intermediate strength exercise for the shoulders, done with a dumbbell.

Reverse Flyes With External Rotation: starting positionReverse Flyes With External Rotation: finishing position
Main muscles
Shoulders
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Pull

How to do the Reverse Flyes With External Rotation

  1. To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
  2. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
  4. As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  5. The arms should be elevated until they are level with the head.
  6. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  7. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Flyes With External Rotation

Questions

What muscles does the Reverse Flyes With External Rotation work?

Mainly the shoulders.

Is the Reverse Flyes With External Rotation good for beginners?

It's rated intermediate. Beginners can build up to it with Alternating Deltoid Raise first.

What can I do instead of the Reverse Flyes With External Rotation?

Good alternatives that train the shoulders: Dumbbell Lying One-Arm Rear Lateral Raise, Dumbbell Lying Rear Lateral Raise, Lying One-Arm Lateral Raise or Lying Rear Delt Raise.

How many sets and reps of the Reverse Flyes With External Rotation should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).