Reverse Flyes With External Rotation
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
Starting position
End position
How to Do Reverse Flyes With External Rotation
- To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
- Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
- As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are level with the head.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Reverse Flyes With External Rotation
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
External Rotation with Band
A beginner compound strength exercise that works the shoulders, using a resistance band.
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2
External Rotation with Cable
A beginner isolation strength exercise that works the shoulders, using a cable machine.
-
3
Reverse Machine Flyes
A beginner isolation strength exercise that works the shoulders, using a machine.
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4
External Rotation
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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5
Reverse Flyes
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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6
Back Flyes - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
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7
Cable Internal Rotation
A beginner compound strength exercise that works the shoulders, using a cable machine.
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8
Internal Rotation with Band
A beginner isolation strength exercise that works the shoulders, using a resistance band.
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9
Sled Reverse Flye
A beginner isolation strength exercise that works the shoulders.
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10
Alternating Kettlebell Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
Frequently Asked Questions
What muscles do reverse flyes with external rotation work?
Reverse Flyes With External Rotation primarily works the shoulders.
What equipment do I need for reverse flyes with external rotation?
Reverse Flyes With External Rotation uses dumbbells.
Reverse Flyes With External Rotation: is it suitable for beginners?
Reverse Flyes With External Rotation is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of reverse flyes with external rotation?
External Rotation with Band, External Rotation with Cable, Reverse Machine Flyes train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my reverse flyes with external rotation reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; reverse flyes with external rotation can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Reverse Flyes With External Rotation with AI
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