Reverse Flyes With External Rotation

Shoulders

Reverse Flyes With External Rotation

Reverse Flyes With External Rotation (Start)

Reverse Flyes With External Rotation (End)

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePull

A bent-over rear-delt raise that adds an external rotation at the top, working the rear shoulders and rotator cuff muscles.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold light dumbbells and hinge forward with a flat back.
2Let your arms hang beneath your shoulders with a slight elbow bend.

How to perform

1Raise your arms out to the sides until they are level with your shoulders.
2At the top, rotate your hands upward so your knuckles point forward.
3Hold briefly.
4Rotate back, then lower the dumbbells slowly.
5Repeat.