Reverse fly- improve posture

This upper back exercise helps us to improve posture, and is an excellent addition to any fitness routine. These strong muscles also enable us to lift things.

The Reverse Fly exercise also works the muscles that stabilize the scapula. When these muscles immobilize it, the scapula serves as a stable point of origin for most of the muscles that move the arm. The five muscles that stabilize and anchor the scapula are:

Trapezius
Rhomboideus major
Rhomboideus minor
Levator Scapulae
and the Serratus anterior

The first four above are posterior, upper back muscles that are being strengthened by this exercise.

Tips

This is one of the posture exercises that can be done either in a sitting or standing position. The standing position is a more intense workout

Use a lighter weight dumbbell

If you can not hold the stretched out position for a few seconds, or if your arms swing back while lifting, the weight is too heavy

You only want to lift to shoulder level

First read the “How Much Weight Should We Lift In Our Strength Exercise Programs?” section before starting this workout

Workout Procedure (Sitting Method)

Using a light weight dumbbell, sit on the edge of an exercise bench or chair

Bend over with your arms hanging down and the dumbbell under your knees

Your chest should be just above your legs with your back straight and your abs engaged

While maintaining the bent over position, squeeze your shoulder blades together and lift your arms out to your sides up to shoulder level

Hold this position for a few seconds and lower your arms back to the starting position

Repeat this procedure for 8 to 12 repetitions

Do this workout 3 times a week, every other day

Workout Procedure (Standing Method)

Using a light weight dumbbell, stand with your feet about shoulder width

Bend at the waist with your head looking down toward the ground

Let your arms and dumbbells hang down toward the ground and engage your abs

While maintaining the bent over position, squeeze your shoulder blades together and lift your arms out to your sides up to shoulder level

Hold this position for a few seconds and lower your arms back to the starting position

Repeat this procedure for 8 to 12 repetitions

Do this workout 3 times a week, every other day