Get Shredded with Reverse Flys
Yo, my fellow shred heads! You know the deal: we're here to sculpt, strengthen, and shred like the legends we are. Today, we're diving into one of the most underrated moves to get those rear delts popping and your back looking like a mountain range – the Reverse Fly.
If you want to walk into a room and have everyone know you mean business, the Reverse Fly is your secret weapon. Let’s break it down and make it happen!
What’s the Reverse Fly?
The Reverse Fly is a killer isolation move that hammers your rear delts, traps, and rhomboids—aka the muscles that make your back look wide and your posture scream alpha. It’s all about pulling those shoulder blades together and building strength in the back of your shoulders.
No one likes a forward-slouched gym bro—this move will fix that and make sure you look like a superhero, not a desk jockey.
Why Should Every Shred Head Do Reverse Flys?
Posterior Chain Gains: Most gym moves hit the front and middle of your shoulders, but the rear delts? They’re left out of the party. Reverse Flys make sure they don’t miss out on the gains train.
Better Posture: Say goodbye to slouching and hello to standing tall and confident like a true legend. Rear delts keep you upright and looking stacked.
Aesthetic Back Definition: You want that 3D look? Reverse Flys are the sculpting tool to carve out the shadows in your shoulders and upper back.
Injury Prevention: Balancing out your shoulder muscles makes you stronger and less likely to tweak something when you're benching big boy plates. No one wants to skip gym days for lame reasons like "I didn't hit my rear delts."
How to Do the Reverse Fly Like a Pro
Equipment Options: Dumbbells, resistance bands, or even the cable machine—whatever gets you pulling, bro.
Step-by-Step:
Start the Setup: Grab light-to-moderate dumbbells (leave your ego at the door). Stand with your feet shoulder-width apart, hinge forward at the hips, and let those dumbbells hang below your chest.
Form Check: Keep a slight bend in your knees and your back flat like a plank of iron. Engage your core—no spaghetti noodles here.
The Fly: With a slight bend in your elbows, lift your arms out to the sides like you're about to take flight. Squeeze your shoulder blades together at the top.
Controlled Return: Slowly lower the weights back to the starting position. No dropping—control is king.
Reps for Glory: Aim for 3-4 sets of 10-15 reps. The burn means it's working!
Chad Tip: Don’t go too heavy on this one! Form > weight. You’re building precision, not setting PRs.
Common Mistakes to Dodge
Using Momentum: Don’t swing your weights like a wild gorilla. Stay smooth and controlled, shred heads.
Shrugging Shoulders: This isn’t a shrug fest—keep those traps relaxed and let the rear delts take over.
Going Too Heavy: Light weights build strength and definition here. Save the ego lifts for deadlifts.
Add Reverse Flys to Your Routine
Pair Reverse Flys with your pull day or toss them in at the end of a shoulder workout. They’re like the cherry on top of your gain sundae, capping off your session with laser focus on building that 3D delt look.
Final Flex
Reverse Flys might not be the flashiest move in the gym, but the results? Straight fire. They’ll help you stand taller, lift heavier, and look wider. So grab those dumbbells and fly, shred heads! Let’s get shredded and make those gains undeniable.
Catch you at the squat rack, legends. Let’s get shredded!
