Reverse Fly, Kneeling

General And Specifics

• train your deltoid as well as the rhomboid minor and the rhomboid major muscles very effectively with this shoulder exercise

Starting Position

• grasp a dumbbell
• knee on the ground
• support your body weight with the free hand, it is right below the shoulder of the stretched arm
• the back is flat and the head in extension to the spine
• the arm holding the dumbbell is slightly bent, keep it bent during the exercise
• the palm of the hand points to the other hand

Correct Execution

• raise the arm to the side, until it is in shoulder-height
• the palm of the hand points down now
• hold the tension for a moment
• afterwards, bring the arm down again slowly and go over to the next rep
• switch arms and do the same number of reps