Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Head supported reverse fly
The head supported reverse fly is an exercise for the back of the shoulder in which you move the arms sideways backwards with head support (e.g. on an inclined bench). By supporting the head and upper body, momentum is minimised and the focus is entirely on controlled muscle activation.
This variation reduces compensation from the lower back and provides better isolation of the posterior shoulder head and upper back muscles. The exercise is great for improving shoulder balance and posture.
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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
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Two dumbbells
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Angled bench or support surface
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Flat surface
Starting position
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Lie on an angled bench with chest and head supported
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Hold a dumbbell in each hand
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Arms hang straight down
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Elbows slightly bent
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Shoulders low and stable
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Core slightly tightened
Implementation
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Raise the arms in a controlled manner sideways
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Move towards shoulder height
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Keep slight bend in elbows
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Tighten the rear shoulder and upper back muscles
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Lower the arms slowly and in a controlled manner
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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.
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