Ring Reverse Fly

Description

How to Do Ring Reverse Fly

1. 1
   Setup

   Adjust the rings to approximately hip height. Stand facing the rings, gripping one in each hand with a neutral grip so your palms face each other.

2. 2
   Setup

   Lean back into a reverse plank position, keeping your body straight from head to heels, with arms fully extended forward at shoulder height. The more horizontal your body, the greater the difficulty.

3. 3

   Initiate the movement by squeezing your shoulder blades together and pulling the rings horizontally apart, maintaining only a slight, consistent bend in your elbows.

4. 4

   Continue pulling until your arms are extended out to the sides, forming a 'T' shape with your body, and your chest feels open. Exhale as you reach the peak contraction.

5. 5

   Slowly and with complete control, reverse the movement to bring your hands back together, allowing your shoulder blades to protract naturally. Inhale as you return to the starting position.

Tips

• Control the eccentric phase by slowly resisting the rings coming back together, maximizing muscle engagement and building strength.
• Adjust the difficulty by changing your body angle: stand more upright to make it easier or lean further back to increase the challenge.
• Maintain a stable core throughout the entire movement by bracing your abdominal muscles to prevent your hips from sagging or rising.
• Focus on squeezing your shoulder blades together at the peak of the movement to fully engage the rear deltoids and upper back muscles.

Common Mistakes

• ×Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your core and glutes to maintain a rigid body line from head to heels.
• ×Bending your elbows excessively turns the exercise into a row, shifting focus away from the rear deltoids; keep only a slight and consistent bend in your elbows throughout the entire range of motion.
• ×Shrugging your shoulders towards your ears engages the upper traps instead of the rear deltoids; keep your shoulders depressed and away from your ears to isolate the target muscles effectively.