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Reverse Fly

Primary target: Deltoid (Posterior) (三角肌后束)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment
Dumbbells (bent-over)/reverse pec deck
Sets & Reps
3-4 sets × 12-15 reps · rest 60 s
How to do it
Hinge to near-horizontal (or chest on pad); elbows slightly bent and fixed; open to the sides up to shoulder height, retract the scapulae at the end, lower slowly.
Common mistakes
Shrugging (traps take over), swinging straight arms, torso bouncing

Muscles Worked

Deltoid (Posterior)Rhomboids

Other Exercises for the Same Muscle

Face Pull · Bent-Over Lateral Raise · Cable Rear Delt Pull

See the Deltoid (Posterior) in the 3D anatomy tool →