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Açıklama
Dumbbell Reverse Fly is an isolation exercise that targets the rear shoulder and middle trapezius muscles. This movement is extremely important for posture correction and shoulder balance. The rear deltoid and rhomboid muscles are activated by performing in a bent-forward position. It is ideal for office workers and athletes with front shoulder dominance. It should be performed regularly to protect shoulder health and reduce injury risk. It is recommended to be applied with light weights at high repetition counts.
Adım Adım Talimatlar
- 1
Stand upright, slightly bend your knees and bend forward from the hips
- 2
Hold a dumbbell in each hand, arms hanging down, palms facing each other
- 3
Keeping elbows slightly bent, raise the dumbbells out to the sides
- 4
Squeeze your shoulder blades together and hold for 1-2 seconds at the top point
- 5
Return to the starting position in a controlled manner
- 6
Keep your back straight throughout the movement and avoid using momentum
Önemli Noktalar
- ✓Grasp the dumbbells with your palms facing each other
- ✓Bend forward, your back should be straight, at a slight angle of approximately 45 degrees
- ✓Open your arms to the side and raise the dumbbells up
- ✓Elbows should remain slightly bent, not fully extended
- ✓Squeeze the rear deltoid and trapezius muscles at the top of the movement
Yaygın Hatalar
- ✗Keeping the back hunched - increases risk of lower back injury
- ✗Raising the arms too high - rotator cuff stress
- ✗Using momentum - reduces muscle activation
- ✗Using too heavy weight - causes loss of form
- ✗Doing the movement too quickly - ineffective training
Nefes Kontrolü
Exhale while opening the arms to the sides, inhale when returning to the starting position.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder impingement syndrome should be careful
- Those with lumbar herniation should be careful in the bending position
- Those who have had rotator cuff injuries should get doctor approval
- Those with lower back pain should prefer the supported bench version
Güvenlik İpuçları
- Start with light weights and prioritize form
- Keep your back straight and don't round the lower back
- Perform the movement in a controlled manner, avoid momentum
- Don't exceed shoulder level when raising the weight
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops rear shoulder and middle trapezius muscles
- ✓Helps correct posture disorders
- ✓Increases scapular retraction strength
- ✓Supports shoulder health and balance