Ring Reverse Fly
Challenge your rear deltoids and build shoulder stability with the Ring Reverse Fly.
Description
An exercise that targets the rear deltoids by pulling apart the rings while leaning forward, maintaining a straight body line.
How to Do Ring Reverse Fly
- 1Setup
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.
- 2Setup
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
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
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
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.
Variations
Cable One Arm Reverse Fly
Target your rear deltoids and improve shoulder stability with the Cable One Arm Reverse Fly.
Cable 45 degrees Reverse Fly
Target your rear deltoids and upper back with the Cable 45-Degree Reverse Fly. This exercise effectively builds shoulder stability and posture.
Lever Seated Reverse Fly
Strengthen your posterior deltoids and improve shoulder health with the Lever Seated Reverse Fly.
Dumbbell Rotation Reverse Fly
Strengthen your posterior deltoids and upper back with the Dumbbell Rotation Reverse Fly.
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Ring Face Pull
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Power Sled Rear Fly
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