Head supported reverse fly

Purpose of the exercise

Aims to strengthen the posterior shoulder (posterior deltoid) and upper back muscles such as the rhomboidei and middle trapezius. Improves scapular stability and contributes to healthy shoulder balance.

Supplies

• Two dumbbells

• Angled bench or support surface

• Flat surface

Starting position

1. Lie on an angled bench with chest and head supported

2. Hold a dumbbell in each hand

3. Arms hang straight down

4. Elbows slightly bent

5. Shoulders low and stable

6. Core slightly tightened

Implementation

1. Raise the arms in a controlled manner sideways

2. Move towards shoulder height

3. Keep slight bend in elbows

4. Tighten the rear shoulder and upper back muscles

5. Lower the arms slowly and in a controlled manner

6. Maintain control throughout movement

Points of interest

✓ Move in a controlled manner without momentum
✓ Keep shoulders low and stable
✓ Pull shoulder blades slightly towards each other
✓ Move within a pain-free range
✓ Breathe calmly during movement

✗ Raising shoulders
✗ Swinging the body
✗ Using too heavy a weight
✗ Excessive hollowing of the lower back
✗ Ignoring pain in shoulder

When this exercise?

The head-supported reverse fly is used to improve shoulder balance and scapular stability. The exercise is suitable within strength training and is often used in mid-stages of shoulder rehabilitation, when controlled horizontal abduction is again possible.

In addition, this exercise is valuable for athletes with a lot of pushing or overhead loading, to prevent front shoulder strain. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.