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Bent Over Reverse Flys

Bent Over Reverse Flys

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Bent Over Reverse Flys

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  1. Bent Over Reverse Flys

  2. Set Up • Use two light dumbbells for the movement • Hip hinge and let the chest continue to lower in the same fashion as a bent over row • Dumbbells will hang in your hands under your pectorals while having a slight elbow bend • Weight will be loaded in the glutes and hamstrings

  3. Concentric Phase • Use the traps to lift thearms and hands laterally • Continue the movement until the arms are parallel with the ground • Arms and hands should be directly out from the shoulder and not pushed back • Movement is slow and controlled throughout

  4. Eccentric Phase • Slowly lower the dumbbells at the same angle as the concentric phase after a pause at the top • Eccentric phase continues until hands are back underneath the shoulders