Reverse Flyes

What it is

This exercise effectively targets the muscles at the back of your shoulders. Using dumbbells, you will perform a controlled pulling motion to strengthen these key postural muscles. It is an isolation movement designed to improve shoulder health and balance.

Technique tips

• Squeeze your shoulder blades together at the peak of each repetition.
• Maintain a slight, consistent bend in your elbows throughout the entire movement.
• Exhale as you lift the dumbbells, then inhale slowly as you return to start.
• Control the descent of the weights to maximize muscle time under tension.
• Press your chest and stomach firmly into the incline bench for stability.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.