STRENGTH TRAINING

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Seated Reverse Flys

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Seated reverse dumbbell flys strengthen and develop the rear deltoids, the often-used but hard-to-isolate back of your shoulders.

Muscles Worked
Shoulders (rear deltoids)

Starting Position
Holding dumbbells in each hand with your palms facing in toward you, sit on a flat bench your feet together on the floor in front of you. Lean your upper body over your thighs, allowing the dumbbells to hang down on either side of your legs. Tilt the dumbbells at a slight angle so that your pinky will lead the hand in the outward movement. Your elbows should stay soft (slightly bent) throughout the exercise (see Photo 1).

Exercise

  1. From the starting position, simultaneously extend both arms up and out to the sides using the back of your shoulders to do work. Maintain the position of your arms as you lift and keep your traps relaxed throughout movement (do not shrug) (see Photos 2 and 3).
  2. Extend out until your arms are level to your back, and then reverse direction and slowly return to the starting position, maintaining flexion in your rear deltoids as you lower the dumbbells back down (see Photo 4).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.