Prone Reverse Flye
The goal of this exercise is to challenge muscular endurance and strength in the posterior deltoids, as well as prone balance, core stabilization and shoulder girdle stabilization.
Lift one dumbbell at a time to make the exercise easier. Lift the legs off the floor and balance while performing the reverse flye to make it more challenging.
Focus the gaze directly down for less balance challenge. Shut the eyes for more balance challenge.
Use heavier weights or hold a soft, weighted fitness ball in each hand to add resistance and additional challenge.
Lift one arm at a time for an easier variation. Hold the arms at the top of the movement and add an overhead reach for more challenge.
Set Up and Alignment
Lie prone with the hips and abdomen centered on the dome. Rest he knees and toes on the floor. Extend the arms out to the sides and hold a dumbbell in each hand. Flex the elbows slightly and place the dumbbells on the floor slightly n front of the shoulders.
Slowly lift the arms until the dumbbells are at shoulder height with the palms facing down. Keep the scapulae partially retracted and the head and neck parallel to the floor. Pause at the top of the movement, then lower the arms until the dumbbells are almost touching the floor. Perform 8 to 20 reps to fatigue, adjusting the reps based on overall workout time and goals.
Maintain neutral lumbar and cervical alignment throughout the exercise. Avoid lifting the head or extending the lumbar spine as the arms lift. Partial scapular retraction will stabilize the shoulder girdle and help isolate the movement n the posterior deltoids. Move with a slow, even tempo, and avoid using momentum to lift the arms.